Workout of the Day 05/18/2024

Warmup
1:30 Row or machine of choice
:30 Hang on Pullup Bar or Rings
:30 90/90 hip stretch flow
15 Wall Extensions
15 Barbell Bent Over Rows
10 Deadlifts
10 Hang Muscle Clean and Press
10 Split Jerks**
*perform whatever style you plan on maxing out
Strength
Every 2:00 x 5 sets
1 Power Clean and Jerk
*build to 90%
At 11:00
Every 2:00 x 4 Sets
3 Deadlift
*build to 85%
Metcon
EMOM 18
1) 15/12 Cal Row
2) 10 DB Snatch 50/35
3) 14/11 Cal Ski
4) 15 Toes to Bar
5) 6 Power Cleans 155/105
6) Rest
*Start on different stations so everyone can use the ski erg
L1: :30 machines, 15/10 DB, situps, 65/55 hang power cleans OR 15/10 Dbl DBs
L2: 12/9 cal row, 35/25 DB, 11/8 cal ski, hanging knee raises or 10 T2B, 95/65
Rx+ Power Cleans are unbroken touch n go
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