Conditioning: For time: 75 Wall Balls, 20/14 lbs — then — 5 rounds of: 4 Power Cleans, 135/95 lbs 6 Alternating Front Rack Reverse Lunges, 135/95 lbs 8 Shoulder-to-Overheads, 135/95 lbs — then — 75 Wall Balls, 20/14 lbs
Expect the workout to take an average of 20-25 minutes, so you should have plenty of time to warm up, especially getting them comfortable with a heavier front rack reverse lunge.
Weights should be heavier as the rep scheme is lower. We want something that ideally we can complete the shoulder to overhead in 1-2 sets consistently.
Core: Barbell Rollouts 3×10