September 8, 2022

Posted By: Christi

For time:
3 rounds of:
20 Wall Balls, 20/14 lbs
20 Push-ups
— Rest 2 mins —
3 rounds of:
20 Med Ball Cleans, 20/14 lbs
10 Push Jerks, 155/105 lbs

Goal: Sub 8 min for each couplet.

Two fun and challenging three round intervals today. The first is wall ball and push ups. The interference will largely be with shoulders and triceps going back to the wall ball. If needed break them up early. It’s likely that our push-ups will have to be broken up on the first round for many of us if we are looking to maintain a steady pace. Be smart going into this one and keep in mind that small sets and short breaks can pay off big time. After a 2 minute rest we will be doing MB cleans and push jerks. Surprisingly we may be more taxed on the quads with this portion. Keep this in mind as getting to the moderate weight barbell. Loading should be something that allows you to get your set of 10 in no more than two sets any round. See if you can do your MB cleans unbroken, but two sets may be a smart idea to keep moving.

2-3 rounds for quality of:
10 L/10 R Single Leg Glute Bridges
Banded Lateral Walk, L 25 ft/R 25 ft
Bird Dog, L 20 secs/R 20 secs