14 Cluster (Clean) Wall Balls (20/14 lb.)
7 Push Presses (155/105 lb.)
AMRAP 16 min.
After some long endurance testing yesterday, we are staying in the weightlifting zone with a combination of two MB movements and a moderately heavy Push Press. The intention of this AMRAP is to be light and metabolic with the MB, and hard and heavy hitting with the barbell. Both movements are leg driven with an element of the upper body to finish the movement.
The MB Cluster Wall Ball is a MB Squat Clean into a Wall Ball. You’ll catch the ball after the toss and go straight to the ground to Clean it again for the next rep. Both of these movements must be complete to count as 1 rep. So, it is 28 total reps per round for the Cluster-Wall Ball.
Push Presses are taken off of the ground.
Legs will get fatigued from the double Squat of the Clean into Wall Ball—this will make the legs much more fatigued for the Push Presses after. Shake out your shoulders and try to relax your arms between reps so you can minimize time under tension with the MB movement for the upcoming Push Presses.
Choose a load on the MB with which you can do sets of about 5-7 in a row on the Cluster Wall Balls throughout the workout. It should be light. Where we want you to challenge yourself is on the Push-Press weight—we’re looking at 1-2 sets but with a calculated rest before picking up the bar.