Friday, 06 October 2017 WOD

For time:

50 wall-ball shots
15 power cleans
50 wall-ball shots
10 power cleans
50 wall-ball shots
5 power cleans

Men: 20-lb. ball to 10-ft. target and clean Rx 185 lb./Intermediate 155lb./ Beginner 135lb.
Women: 14-lb. ball to 9-ft. target and clean Rx 115lb./ Intermediate 95lb./ Befinner 65lb.

Tips: Select a wall-ball weight and/or reps that allow you to complete the first set with a maximum of 1-2 breaks. Spend the warm-up working up to the heaviest clean of the workout. Only increase weight if mechanics are excellent. Warm up with both a power clean and a squat clean to prepare for what the load might demand during the workout.

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