Workout
For time
50 Wall Ball (20/14)
15 Cleans (135/95)
50 Wall Balls
10 Cleans (185/135)
50 Wall Balls
5 Cleans (225/155)
**Yeah.. this is gonna straight up suck. But turn the tables on the workout after you read that first sentence, change your mindset, and tell yourself “I’m gonna kill this workout”.
You’ve been through “Karen” and 150 wall balls in 12 minutes. You did a high rep workout with 7 rounds where each round started with 10 wall balls. You did the KB complex with the timed sets instead of reps. So you know how to break up the wall balls.. right? RIGHT!
You want every wall ball shot to be perfect. Honor system here – hit the wall ABOVE the line and get depth to the bottom of the squat – and no-rep yourself if you don’t meet either of these two standards. Heck, I did Karen on my own at open gym and no-repped myself on the LAST rep because I thought it was too close to call. Be accountable.
If you’re going to miss, have it happen on the cleans. They increase in weight each round, so use the warm up time to find your heavy, heavier, and heaviest weights for the workout. Yes, you need to increase each round. The first round you might be able to knock out 5 reps unbroken. The second set you should aim for 2 reps. Why two? Because we did this workout on 10/12 where you had to do 3 deadlifts and 2 power cleans at 185/135. Granted these were power and not squat, but I have faith in you to hit the weight. That last set you’re most likely doing singles. No? Then you didn’t go heavy enough and you need to realize you’re stronger than you think.