3/3/4 Interval
In 3:00
20/15 Calorie Row
15 Power Cleans, 95/65lbs
–Max Wall balls in remaining time–
Note:
Rest 1:00 between each interval.
Last round is 4 minutes of work.
WODprep Strategy Top Tips:
Warm-up (10 minutes): Hit some good morning and air squats to get the rows and wall balls ready. The power clean is lighter, so you can hit a shorter barbell warmup. Hit a pacing round of some reps to get a feel for the intensity.
Stimulus: Interval style max rep work
Strategy: 3/3/4 intervals are always a fun test of riding the line. You should come out aggressive on the rower, and at a smart enough pace that will allow you to get right to be bar and hit smooth reps. If you can touch and go reps, that would be beneficial, but you could also hit smooth singles if needed. We’re looking for about a minute of wall balls, with an additional minute in the last round.
- Wall Balls: Ensure you squat to full depth (hip crease below the knee) to maximize power and efficiency. Keep your eyes on the target and aim for the same spot each time for consistency. Keep hands low on the ball.
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Power Cleans: The power cleans today should most likely be done in quick singles. Follow the bar back to the ground, settle the bar in your clean grip, and make sure to set your back.
This video explains a simple way to make Wall Ball Shots technique for WODs a little less annoying!
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