Strength/Skill
a) Clean – 12 Min to work up to a 1RM clean (full)
b) Front Squat – Work up to a 1RM, then 3×4 @ 85%+
Endurance
Air Dyne: 12 Minutes (30 on @ 80%, 30 off @ 50%)
—Compare to 6/2/14
Conditioning
For Time
20 Hang Squat Cleans 185/115lb
50 Wall Balls 20/14lb
250m Sled Drag 90/45lb
WOD Notes: HSC is 60% of 1RM clean. You should be able to knock those out in 2-3 sets at the most. Try to finish wall balls in under 5 sets or under 3 minutes. Try to jog with sled the entire 250m as well.
