4.25.25 Workout of the Day

The Friday ladies

Red Friday’s
  Wear your RED & Remember Everyone Deployed.

Barbell
Strength
On the every 2:00 x 4 complete:
3 Position Pause Clean Deadlift + 3 High Hang Muscle Clean

-This is meant to be with very light weight and working perfect mechanics and barbell efficiency.-

Conditioning
For time
40/32 Calorie Row
8 Burpee Pull Ups (OR 4 Ring Muscle Ups)
8 Power Cleans (155/105)
40/32 Calorie Row
8 Burpee Pull Ups (OR 4 Ring Muscle Ups)
8 Squat Cleans (155/105)

Interval
Conditioning
EMOM x 30
Min 1: 30 DUBS
Min 2: 20 Russian KBS (70/53)
Min 3: 10 T2B
Min 4: :30 sec Handstand/ 4 wall walks
Min 5: 100 m sprint

[Time cap per station is :40]

Upper Body Pump + Midline
3-4 sets for quality
10 KB Gorilla rows (left + right = 1)
20 KB Side Bends
:30 sec plank side dips