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SQUAT CLEANS AND WALL BALLS

Updated: Jun 3, 2020



NCFIT GREATEST HITS

WARM-UP

3 ROUNDS

  • 1:00 Bike (Increasing effort each round)

  • 5 Inchworms

  • 10 Step Back Lunges

  • 10 Med Ball Push Presses

  • 10 Jump Squats

  • 5 Broad Jumps


With a barbell…

2 ROUNDS

  • 5/5 Full Grip Elbow Punches

  • 10 Tall Muscle Cleans

  • 10 Empty BB Front Squats

  • 10 Good Mornings


STRENGTH

EMOM x 10 MINUTES


Power Clean + High Hang Squat Clean + Front Squat

*Goal is to start with a moderate load and build to moderate-heavy in first 5 sets. Hold same weight for last 5 sets.

(Score is Load)

WORKOUT

AMRAP x 10 MINUTES

2-4-6-8-10…

  • Power Clean (50/35)

  • Wall Ball (20/14)

(Score is Rounds + Reps)

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