Strength: Take 6-7 sets to build to a heavy (not max) tough n go conventional deadlift. Increase rest intervals on heavier sets.
Metcon: This workout gets progressive heavier each round so all squat cleans should be completed as singles. Box Jumps are higher today. Weights should start off relatively light and become more challenging as the workout progresses. Athletes should set-up as they would for a max for each clean.
Strength
Conventional Deadlift: Work up to a heavy touch n go double. Rest 2-3:00
WOD
For time:
10 Squat Cleans (135, 95)
10 Box Jumps (30, 24)
8 Squat Cleans (165, 115)
10 Box Jumps
6 Squat Cleans (185, 125)
10 Box Jumps
4 Squat Cleans (205, 135)
14:00 Cap
Rx+:(Final Weight is 225/145)
L3: (115, 75/135, 95/155, 105/185, 125) (24, 20)
L2: (95, 65/115, 75/135, 95/155, 105) (24, 20)
L1: (75, 55/95, 65/115, 75/135, 95) (20, 14)
https://youtu.be/xzB61s8AkQ4?list=PLAjbIBvZkJGFAQGaF0Lx0yEaUgccGmbGt