Strength

Squat Clean & Split Jerk
1-1-1-1-1

Spend some time working up to a strong effort Clean & Jerk.  The squat clean & split jerk is usually the most effective method for moving big weights so unless you have a mobility issue you should be working on the mechanics of those movements. Everyone should start with a very light warmup and increase gradually.  New lifters should only increase weight with successful technique.

EMOM for 10 Minutes
[odd] Wall Ball Shots 20/14lbs 10/9′
[even] Rest

Workout notes: Ten minutes of Wall Ball Shots! Well that’s five really.  This workout is an interval style workout with an all out effort on the top of every minute and recovery on the opposite minute.  Consider this training for the classic workout “Karen”.  Your score will be the total number of repetitions that you complete and the test will be whether or not you can score about 30 reps every other minute. Those of you with a sub 6 Karen test out a heavier medicine ball!  For the guys we have 30# available and ladies grab the 2o# if you are ready for a challenge!