Warm up
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For time:
50 wall-ball shots
15 cleans
50 wall-ball shots
10 cleans
50 wall-ball shots
5 cleans
Men use 10kg. ball to 10-ft. target and clean 55-65-75 kg.
Women use 6kg. ball to 9-ft. target and clean 35-45-55 kg.
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Scaling this WOD
Select a wall-ball weight and/or reps that allow you to complete the first set with a maximum of 1-2 breaks. Spend the warm-up working up to the heaviest clean of the workout. Only increase weight if mechanics are excellent. Warm up with both a power clean and a squat clean to prepare for what the load might demand during the workout.