Warm-up

Strength:

Every 2min x 10min (5 sets):

Back Squat

6×65, 4×75, 2×83, 2×85, 4-6×80%

Conditioning:

This workout requires you to really think about how you’ll attack the wall balls. If you are really strong with wall balls, then you may want to go 30/20 or 25/25. If big sets like that aren’t your jam, then try for a 20/15/15 breakdown. You don’t need to blaze through the dumbbell snatches, just steady to keep your heart rate at bay. Take a moment before you pick up the wall ball for your next set to get composed. You are trying to complete each set in as little time as possible, but you also don’t want to risk getting on the wall ball too soon and having to break earlier than expected.

Every 6min x 18 minutes (3 sets of):
50 Wall Balls*
*With every break on the Wall Ball Shots you must stop and perform 10 Alternating Dumbbell Snatches before returning to the wall balls.