03.21.2023

Warm Up
Every 4:00 for 3 sets
Row 500/400m
5 DB hang power cleans right side
5 DB strict press right side
5 DB halos right side
repeat on left side
then accumulate 15 PVC banded lat pull downs


Strength
Wendler week 2 or week 1 
Strict press
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%

week 1 sets of 5 reps 65-75-85%

Primer
3 sets of hang power cleans x 3 reps @ 50%
3 sets of hang power clean + power clean @ 60%

WOD
"Curved Path"
For Time
30 TTB
30 power cleans 135/95  115/75  95/65
30/24  cals bike


Accessory WOD
4 rounds
Pendlay row x 8
suitcase carry x 100 feet each side