Strength
Back Squat – 6 reps every 2 minutes for 10 min (6 sets total)
—Start @ 65%. Increase a little every set. Last set should be around 85%
Conditioning
5 Rounds For Time
10 Power Clean 155/105#
10 Front Rack Lunges 155/105#
10 GI Janes
WOD Notes: TD = 13-19 min (20 min cap). PC = 55% of 1RM PC. Barbell weight should feel light for both movements! If you can’t do an unassisted pull-up for the GI Jane, you will do 10 burpees + 10 ring rows.
Marlena – 218# BS!