Friday Apr. 16, 2021

Warm Up
Mobility:  Wall Hinge Stretch 1:00 

1:00 Bike/Row or run 2 Laps

Down & Back:
High Knees 
Butt Kicks
High Toe Touch
Low Toe Touch
Carioca 
:30 Hollow Hold on Rings 

BB Warm-up:
5 Good Mornings
10 Elbow Rotations
5 Clean Pulls
5 Muscle Cleans
5 Power Cleans 
5 Front Squats 

Strength/Skill
Power Clean + Burpees
EMOM 10 (continue until you either reach the 10-minute mark, or can’t get the work done within the minute)
Min. 1: 3 Power Cleans* + 3 Burpees**
Min. 2: 3 Power Cleans + 4 Burpees
Min. 3: 3 Power Cleans + 5 Burpees
Min. 4: 3 Power Cleans + 6 Burpees
Etc.

 *Choose a power clean weight that you can ALWAYS go unbroken.
**If you want to “spice it up a bit”, do br facing burpees.

WOD
In a 12-minute window
800m Run (or 1k Row depending on weather) (Buy-In) 

Followed by AMRAP
3 Power Cleans
5 Pullups
7 Ring Dips 

F: DB Hang PC; Ring Rows; Box Dips
P1: 135/95
P2: 95/65
C: 185/125; C2B