5 x 3
25/21 cal Row
25 Wall Balls (20/14)
7 Power Cleans (135/95)
Clean Pulls: we’re working on the pulling strength of the clean, so it is very similar to a deadlift, but think speed through the middle and heavy shrug at the end. Use a hook grip as you would with a clean and visualize having to drop under the bar, though you should be lifting a weight that is significantly heavier than you can actually clean.
MetCon: This is going to gas you because there is no time to really rest. Choose a power clean weight that you can move through 7 reps with no more than one break. (Let’s try not to drop the barbell 7 consecutive times, please.) Pace yourself on the rower. Aim for 25 unbroken wall balls on the first round, at least. Aim for 3-4 mins per round.