Strength
Hang power clean
3-3-3-3-3^
^Heavy 3
3-person Team Workout
5 rounds
1 min Bike
Max Wall balls – 20/14
Dball hold – 100/60
*The workout here is scored by the number of wall balls your team gets in 15 minutes. Time is kept by the biker, so you don’t start doing wall balls or holding the dball until they start biking. Key thing here is you don’t want it to last longer than 15 min – don’t lollygag between movements, and talk to your other team members so you don’t start doing wall balls or holding until the biker gets moving.
I will add one thing – you can hold the ball however you want.. at your chest, at your belly, or in the bottom of a squat. Mix it up! Anything below the shoulders is fair game. And challenge yourself by using a heavier ball. It shouldn’t be easy, and if a coach thinks it is, they might give you a heavier ball to use.