Friday 030918

Published March 9, 2018


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)



5 min Bike

5 min Row

5 min Ski

Leave a Comment: