Strength
BB Complex – 6 sets (1 sq clean + 1 hng sq clean + 1 jerk)
—Do 1 set every 2 minutes for 10 minutes. Start @ 80% & climb to a heavy set.
Conditioning
12 Min AMRAP Ladder
3 GI Janes
3 Power Cleans 185/115#
6 GI Janes
6 Power Cleans
9 GI Janes
9 Power Cleans
12 GI Janes
12 Power Cleans
15 GI Janes
15 Power Cleans
*Keep climbing ladder for the remainder of 12 minutes. Score = total reps.
Midline
3×12 GHD Sit-ups (5 sec count down / 3 sec count up)
WOD Notes: Aim to get through the round of 12 + some of the round of 15. PC weight is 65% of 1RM. Try to use a bar that is above your reach. You may do the GI Janes strict or you may kip the pull-up. 