Tuesday 3/10/20


Warm up:
10 Inchworms, then grab a PVC
5 each
From power position:
-Clean pull
-Clean high pull
-Muscle clean
-Power clean
Repeat from hang position
10
Strict presses with 2 sec pause at bottom and top

Strength: 18 min running clock
A) 9 min to work up to the heaviest complex of
1 PC + 1 strict press + 1 HPC + 1 strict
B) 9 min to complete an additional 3 sets @ 90% of A

WOD: 10 min ascending ladder
10, 20, 30, 40, 50, 60…
Russian KB Swings (70/53)
Push ups
DU’s

Accessory: Accumulate 2 min ea
German hang
Straddle sit
Downward dog calf stretch

Notes: Review strict press standards and no rep as needed. Preferred
push up scale is hands elevated. Encourage pacing and attempt to avoid
changing scales mid-WOD.Singles are x 3 for experienced athletes.