Warm Up
3 rounds
250 m row
10 hanging shrugs
10 alt v ups
10 squats (round 1: air, rounds 2 & 3 weighted)
Then Coaches Choice Mobility/Squat Prep
Strength
14 min EMOM
Min 1: 3 Back Squats
Min 2: rest
Workout
20 min Clock
10 wallballs 20/14
10 power cleans 115/75
1 min rest
20 wallballs
10 power cleans
1 min rest
30 wallballs
10 power cleans
continue adding 10 wallballs each round and resting exactly 1 min after each set of power cleans
T1: modify as needed
T2: as written
T3: 165/115