Team SuperFit Miami Workout 3

2014_superfit_miami_wod3

Amrap 10

Cleans (155/105) (115/75) *EMOM x12 Wall Balls (20/14)*

Rules: Beginning with the 3...2...1…Go, teams must complete 12 wall balls at the top of each minute. With the remaining time of each minute, teams will complete as many cleans as possible. Score will be total clean reps.

Wall Balls: The athlete must pass through a full squat (hip crease below the knee) and contact the line/target at or above the appropriate level. Targets will be 10’ and 9’ respectively.

Cleans: The bar must touch the floor each rep and finish at the shoulders with the hips and knees fully extended and the elbows in front of the bar. Squat cleans, power cleans, deadlifts into hang cleans, are all acceptable. A full squat is not required.