5 OH Squats (155/105 lb.)
15 Wall Balls (20/14 lb.)
Row 250 m
Time to start off Monday with a bang! This 5-round triplet leaves you nowhere to hide as it combines a lot of leg volume with shoulder pressing, pulling, and OH stabilization. The OHS loading is meant to be moderately heavy. The OHS will be the focus of the workout and the Wall Balls and Row will challenge your classes metabolically, but be more of a mental reprieve from hitting the heavy barbell.
HS are intended to be heavy and a load that will likely be hard for most of you to snatch into the first rep. You’ll likely have to Clean, bring the bar to the back rack, then Behind-the-Neck Jerk into position. It should be a load with which you can perform all 5 reps in a row, but a HARD set.
The Wall Balls that come after the OHS will likely be broken up into 2 sets because the movement prior taxed the same exact muscle groups, so you’ll be fatigued. Especially with the compounding volume across 5 rounds, some athletes may even be performing fast sets of 5 to stay moving, which is OK!
On the Row, it’s a relatively short distance, but we don’t want anyone sprinting. Treat it as a bit of a reset before you hit the heavy barbell again.
Shoot for finishing around 12-15 min.