Friday 030918


Published March 9, 2018


PreWod

Metcon for time (10 min time cap)

5 rds
12 KBS (50/35)
12 Burpee Box Jump Overs (24/20)

****score time or reps

Strength complex

Work up to a heavy Power clean + Squat Clean (Heavy Single (PC+SC)) then

Dropped down to 70% of heaviest weight and complete same complex; 3x1


Clean Pull (5x3 @100% of 1RM)

Accessory Work

5 rds

10 Single Arm Up Right Rows (L&R)

10 Single Arm Shoulder Press(L&R)

Or

Recovery:

5 min Bike

5 min Row

5 min Ski



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