Strengh
BB Complex – 3 Hang Power Cleans + 3 Front Squats + 3 jerks
—15 Min to Work up to a max. You must hang on for all 9 reps.
Conditioning
For Time – WOD #9 (almost) – Wodapooloza
30 Triple Unders or 100 Double Unders
30 Power Cleans 165/105lb
20 Ring MU (sub: 30 GI Janes)
20 Jerks 165/105lb
10 Thrusters 165/105lb
5 Rope Climbs 15ft
WOD Notes: Scaling for DU is 200 singles. PC weight is 60% of 1RM. Use same barbell/weight throughout WOD. Scaling for RC are 5 up/downs and 15 Strict Pull-ups (should be difficult to where you have to break up multiple times).