Strength
Clean Complex – 5x (1 Sq Clean + 1 Hang Sq Clean + 1 High Hang Sq Clean)
—Work up to a heavy complex
Conditioning
8 Min AMRAP Ladder
1 Deadlift 225/155lb
1 GI Jane
2 Deadlifts
2 GI Janes
3 Deadlifts
3 GI Janes
*Keep climbing ladder until 8 minutes is up
Assistance
4×12 Weighted Back Extensions (BB on back)
WOD Notes: Deadlift weight is about 50% of your 1RM (light), since I want you to be able to move throughout the entire workout. Scaling for GI Janes is a burpee/pull-up attempt.
Guess who this is?
Laura crab-walking her bar back after the WOD!