Strength
Back Squat – Work up to a heavy 1RM, then 3×5 @ 75%
Endurance
1 Mile Run for Time (Compare to 6/6/14)
Conditioning
6 Rounds
5 Bench Press @ 75%
5 Power Cleans @ 75%
1 Lap Prowler Push (Heavy)
—Rest as much as needed between rounds
WOD Notes: This is an anaerobic threshold WOD where each round should be 100% effort, especially the prowler push! Each round should be well under 90 seconds. We will do this workout “snake” style where 2 people will go out once, since there are 2 prowlers. Make sure to spread out enough so that you can do each round straight through without stopping. Don’t worry about recording times as well.