Thursday:  January 16, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded pigeon pose 2:00/side

3 Rounds
250 m row
15 Duck Walks
15 Medball Cleans

Strength/Skill(15:00 – 30:00)
Clean complex:  2 Cleans + 2 Hang Cleans + 2 Front Squats

Work to a heavy single for the complex.

WOD(35:00 – 56:00)

Fitness
Every 3 Minutes for 21 Minutes
12 SitUps
12 Goblet Squats
AMRAP Wallballs

Performance
Every 3 Minutes for 21 Minutes
9 T2B
9 Squat Cleans 135/95lbs
AMRAP Wallballs 20/14lbs

Option 2:  115/75 on the barbell and power cleans instead of squat cleans.

Competition
Every 3 Minutes for 21 Minutes
9 T2B
9 Squat Cleans 155/105lbs
AMRAP Wallballs 20/14lbs