Friday 031618


Published March 16, 2018


PreWod

Strength: clean complex

5 sets of: Power clean + 2x Squat Clean @ 75% 1RM clean


then

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



Metcon: for time (11 min time cap)

Annie

50-40-30-20-10

Double-unders

Sit-ups

*Use this metcon to practice DU.
3x SU = 1 DU





Accessory Work

4 rds

10 Single Arm Up Right Rows (L&R)

10 Single Arm Shoulder Press(L&R)



and or


Every min (12 mins)

Odd-12/10 Cal. Bike or row

Even-12/10 Cal. Ski erg or row

Alternate movements throughout EMOM; don't do same movement in consecutive minuets



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