For strength, find the heaviest weight you can power clean and jerk for 5 reps unbroken (no letting go of the bar, but you may rest in the hang, front rack, or overhead positions)
Conditioning consists of two mini-metcons. You will do each of them for time, but you will rest for 2 minutes between them. Your total time for both mini-metcons (including rest) will be recorded. (e.g. if the first part took you 5 minutes and the second part took you 3 minutes, then your total time would be 10 minutes)
Strength
5RM Power clean + Jerk
Conditioning
For TOTAL time:
12-9-6
Power cleans, 135/95#
HSPU
rest 2 min.
12-9-6
Front rack lunges, 135/95#
Ring dips
