Pre WOD:

A, Squat Clean 3-3-2-2-1-1
– Start at 70% of 1 RM and increase weight for every set

WOD:

1, 1000 m Row FT
– Cap 5 min
– Rest 2 min
2, Grace: 30 Clean & Jerk For time 61/43 kg
Cap 5 min
– Rest 2 min
3, 1000 m Row FT
Cap 5 min
– Rest 2 min
4, 5 min Amrap:
10 Toes to Bar
10 Pistol Squats

Post WOD:

3 rounds for quality of:
12 Bent Over Lateral Raises
12 Bent Over Y-Raises
12 Front Raises