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#
O 145/7:01 105#
Jazz 45/7:55 35# rack thrusters
Britt 115/8:01 85#
Kate 165/4:40 Rx
KT 6:33 Rx
Nate 8:59 85#
Mike 8:07 135#
Jeff 6:34 85#
Mike L 6:45 105#
PH 5:17 scale
Wood 7:40 105#
Lloyd 4:20 135 power
Gabe 6:41 20 reps 155#
Megs 10:33 95#
Lisa 7:20 45#
Robin 6:55 65#
Panos 5:29 125#
Aileen 5:54 75#
John D 9:31 125
Frank 6:47 115
G- Baby 6:44 Rx
Meghan 7:54 65#
Heath 7:15 85#
Deery 6:23 cleans 155#
Drew 9:51 power 115#
Greg 9:56 75#
Charm 7:00 25#
Eric 8:24 125#
Lam 8:10 115#
Shoeless 7:00 115#
Molly O 4:40 45#
Matt 10:16 85#
Pavan 7:50 105#