First 30 minutes: Cleans 5-7 attempts at 1 rep. As time allows.
Rest to recovery. Looking for pure explosiveness. That said, only your GOOD reps will count, TBD by your coach. So no rounded lumbar, reverse curling, or protracted shoulders. If you take a shot at, whatever, 150 lbs and your form is bad, even if you make the lift, the coach will ask you to reduce your weight.
At the 30 minute mark we’ll do this short metcon.
3 Rounds: 1 minute on/1 minute off
Full squat Wallball shots. YOU MUST 1)clear the line 2) catch the Ball IN THE AIR 3) Squat to parallel. Miss any of those and that’s 1 strike. 3 Strikes in a minute and your minute ends early. Score is total reps. You’ll go in separate groups and judge each other. No softies!