The Power Cleans and Snatches listed below are part of a progression. Follow the designated percentages and time constraints exactly. These are not heavy lifts – they are fast. Olympic lifting is equal parts (1) Strength, (2) Technique, and (3) Speed. Use today to build the SPEED.

STRENGTH:

Complete 12 rounds of 1 Power Clean at 75% every 40 seconds (this set is 8 mins) **UnLoaded will do :30 sec of KB Tators

Rest 3 min, then..

Complete 12 rounds of 1 Power Snatch at 75% every 40 seconds (this set is 8 mins) **UnLoaded will do :30 Ball Slams

WOD:

#off the wall

75 Wall balls (20/14lbs)

50 Toes to Bar (Scale to Weighted Ab Mat Sit Ups 15/10lbs)

50 Wall Balls (20/14lbs)

25 Toes to Bar

**Scaled version of WOD:

42 Wallballs (20/14lbs)

21 Toes to Bar

30 Wallballs (20/14lbs)

15 Toes to Bar

18 Wallballs (20/14lbs)

9 Toes to Bar