Friday – July 24

5 Rounds 

15 Toes to Bar 

12 Wall Balls 

9 Squat Cleans *

Round 1: 135/95 (Under 60%)

Round 2: 165/115 (Under 70%)

Round 3: 195/135 (Under 77%)

Round 4: 225/155 (Under 84%)

Round 5: 255/175 (Under 90%)

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The majority, by a lot, of this workout will be spent at the barbell. Especially when you get to the final 2 bars, don’t hesitate to go all out on toes to bar and wall balls knowing you will be spending a lot of time recovering between the squat clean reps.

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SUGGESTED WARM UP

  1. AMRAP 3: 5 Squat Jumps + 5 Hollow Rocks + 5 Barbell Good Mornings
  2. Stretch and mobilize thoracic and front rack
  3. 2 Tall Cleans (Pause at bottom of squat) 3 Sets building
  4. 6-4-2: Toes to Bar + Wall Balls
  5. Hit 1-2 Squat Cleans at your first 3 weights

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