Strength/Skill
a) Clean Complex – (1 Pwr Clean + 1 Sq Clean + 1 Push Jerk + 1 Split Jerk)
—Start at 65%, add 5-10lb each lift until you cannot complete complex
b) Back Squat – Work up to a 1RM, then 3×3 @ 87%+
Endurance
Row 6×60 sec sprints
—Rest 60 sec between. Count meters each set
Conditioning
50 Front Rack Lunges For Time 185/115lb
*Every time you break you must do 10 GI janes
WOD Notes: The goal is to complete this in 3-5 sets, to minimize the number of GI janes you have to do. So it will be wise to take a little extra rest after the GI janes so that you can knock out large sets on the lunges. Lunge weight is a little more than 50% of 1RM front squat. There is a 10 min time cap!
