140211 ~ This One Had To Come Up Eventually!

I know you are waking up to something that says 150 Wall Ball....Yes I know it's Karen...but....there is a good chance that Castro will make us complete an obscene amount of Wall Balls.....so we must practice!!

Skill:

10 min dedicated MU & DU practice. 

**See you coach for efficiency tips**

Conditioning:

13.3

**Compare to 130323**

12 min AMRAP

150 Wall Balls (20/14#)

90 Double Unders

30 Muscle Ups

Rest 5 min

then...

Partner Squat Clean & Jerk Fun!!
With a partner, AMRAP 12:
1 Squat Clean and Jerk each (185/125#)
2 Squat Clean and Jerk each
3 Squat Clean and Jerk each
4 Squat Clean and Jerk each
5 Squat Clean and Jerk each

Example - you do one cluster, your partner does one cluster. You complete 2 reps, you partner does 2 reps.  Continue through the fives.  ONCE YOU BOTH HAVE COMPLETE THE 5 REPS, THAT IS ONE ROUND.  Start round two by having both athletes completing 1 rep and continue again.  

Cash Out:

For Max Calories Complete

Tabata Row x 8

20s ME + 10s Active Rest (keep the wheel spinning!)

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