FRI 5/10/24 WOD

Warm Up - 2 sets:  1:00 row / bike - 1:00 plank hold - 2 sets:  5 deadlifts (empty barbell or training bar) - 5 hang muscle cleans - 5 hang power cleans - 5 front squats - 3 sets:  3 deadlifts - 3 hang power cleans - 3 front squats – Build in load on each set –

WOD I

9-7-5
Deadlift L3-185/125# L2-135/95# L1-75/55#
Hang power clean
Front squat
For time

Strength - Bench press – 9-7-5-5-5-5-5+– Max reps on the last set (2:30 per set)

WOD II

45 sec easy pace bike/row

15 sec maximum effort bike/row

10 sets Total calories