1. Warm-up
3 Rounds
:60 Goblet Squat Hold
Run 200m
10 GHD Sit Ups

2. Strength
5,5,5,5,5+
65%, 65%, 65%, 75%, %85

The last set is as many reps as possible… Remember you Number you were using the last 4 weeks (90 percent of your max) automatically add 10 pounds to that number.

 

3 Conditioning (scale appropriately, this is not 45 minute wod, if you use 205 you should be able to do fairly fast singles with that weight)
6 Rounds:
4 Squat Cleans 205/145lbs
12 Box Jump Overs 24/20″
12 Toes to Bar