Power Clean 1-1-1,

* Rest 1:30

85-90% 1RM Clean

After athletes warm up, they will use 3 sets of 1 Power Clean. Set up is vital, focusing on good quality reps that mirror each other.
If Athletes are new or missed, then use a lightweight that feels good and looks good.
Record each set as 1 of your scores for load

Front Squat 3×1,

* Rest 1:30

After the Power Cleans, athletes will transition right into the Front Squats. They will use 3 sets of 1 Front Squat at 90% of 1RM Clean. Ensure athletes hit a few light sets to warm their squats up.
If Athletes are new or missed, use a lightweight that feels good and looks good.
Record each set as 1 of your scores for load
Focus is on proper set up and keeping a straight bar path through the squats. Keep the elbows high, tight core, pull into the squat with your hamstrings, and explode out of the hole.

4 rounds, each round for time, of:

25 Wall Balls, 20/14 lbs

50 Double Unders

4 Wall Walks

* Go every 4 mins.

Stimulus is moderate to moderate-high intensity. Weights/standards selected for each movement should allow athletes to move at a near continuous effort without requiring large amounts of rest until the final wall walk is completed. Athletes should aim to score similarly in each round or get slightly faster. Athletes should earn around 90 seconds or more of rest each round and modify rep volume to hit this time domain if needed.

It’s only 4 sets. Also, approach the first set a little lighter, and then we should see athletes ramp up the pace as they progress.