Today we have a special barbell-y treat!

Strength
Clean & Jerk
20:00 to establish a heavy singleWOD - Capacity Test
1:00 AMRAP of:
Ground to Overhead (60/45)

Heavy clean and jerks followed by another capacity test? It's like Christmas morning! Now, before you're tempted to look at this workout and say "that's it?" I want to warn you. Sometimes the easier the workout looks on the board, the more difficult it can be. This is a solid minute of moving relatively heavy weights. There's no water breaks in a 1:00 WOD! (You know who you are)

Take a look at the prescribed weights. 60kg's for the men, and 45kg's for the ladies. The weight you use today shouldn't be overly heavy, but it also shouldn't be light as a feather. Choose a weight that you can move with proficiency, but will still be challenging. In other words, if the rx'd weight would be a new one rep max for you, then you'll need to scale down.

See you at the Fort!