Every 2 mins, 10 Rounds
1 Squat Clean + 2 Front Squats
Build to a heavy complex.
Wall Balls (20/14, 10/9’)
C: Same as above.
M: 25-15-5 Wall Balls (20/14, 10/9’)
Cap: 15 minutes
Strength intent: The goal should be to build to approx. 90% of the 3RM FS you hit last week. Build consistently over the 10 rds so the last two rounds are your heaviest.
Metcon intent: A push/pull leg-heavy couplet. WB and rowing are a classic combination in CrossFit and are mentally as fatiguing as they are physically fatiguing. Take breaks on the WB during the sets of 35 and 25 so you can attempt to go unbroken on the 15.
The mechanics scaling has the round of 35s removed in order to assure athletes meet the same intended stimulus.