2025-03-10 WoD

WARM
400m run
2x
{
1 min row
5 benchpress 45#
3 front squat 45#
3 hang power clean 45#
3 power clean 45#
2 spidermans
3 inchworms
}

PowerClean warmup
5x95, 3x115, 2x135

Benchpress warmup
5x45, 5x95, 3x115, 

MAIN

A. 5x3 PowerClean - heavy and keep close to same weight
2x3@135#
3x3@155#

B. (Superset w A). 5x3. Benchpress - heavy and keep close to same weight
2x3@135
2x3@155#
1x2@155# (failed third rep)

C. 11 min AMRAP. 3, 6, 9, 12...
{
PowerClean 135# (Rx+. Rx was 95#)
Ring Dip (Rx+. Rx was pushup)
* at minute 9 - do 20 cal Airdyne 
}
Finished 3,6,9,12. Got 5 powercleans into round of 15, then did the bike, then 5 ringdips.
So, 70 reps total.