Workout of the Day


Written By Ben  |  Weightlifting 

In 10:00 establish a Heavy Power Clean and Jerk

Rest 5:00

15:00 AMRAP

5 Wall Balls
1 Clean and Jerk @70% of heavy
10 Wall Balls
2 Clean and Jerk
15 Wall Balls
3 Clean and Jerk
20 Wall Balls
4 Clean and Jerk
25 Wall Balls
5 Clean and Jerk

and so on… until the 15:00 timer

WODprep Strategy Top Tips:

Today’s workout will get very heavy and dense super fast – be ready! Don’t be fooled and start out hot, find a way to keep the wall balls and cleans moving, even through the later rounds.

To get the most out of the workout, you’re looking to see how many wall balls you can manage. Focus on holding onto the walls balls by keeping them unbroken as long as you possible can. To achieve this, use the clean and jerks as a “rest” and aim to get your heart rate down by hitting singles from the beginning.


Looking to cycling faster on your workouts, but mobility holding you back? Check out the video below:

Do you struggle with front rack mobility and position during the power clean or front squat? Try these drills!

Download our free shoulder warm up at
Full shoulder mobility playlist:
Full OHS playlist:

TAG: a buddy
SHARE: with a friend
COMMENT: below and let us know your score!

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}