A hot mess in Montreal after the Air Force WOD!
Strength
1) 12 Minutes to work up to a heavy single pause (3 counts at knee) clean
2) Back Squat:
Fitness: 3×5 (Linear Progression)
Performance: 5@70%, 3@80%, 1+ @90%
Conditioning
8 minutes AMRAP:
8 Wall Ball (20/14)
8 Toes to Bar
8 Overhead Walking Lunges (45/25)