Take 15 minutes to find a heavy, but not maximal 3 rep front squat. This will prime you for the conditioning which is 30 cleans to overhead. One rep consists of a full clean, then either do a thruster or stand up and do a push press or jerk. Choose a moderate weight, but something heavier than normal “Grace” as this is designed to be a longer time domain (7-12 minutes)
Strength
3, 3, 3 Front squat
Conditioning
For time:
30 Cleans to Overhead, 155/105#