Friday Dec. 11, 2020

Warm Up
1:00 Row/Bike/Ski
10 Cossack Squats
1:00 Row/Bike/Ski
10 Lunges
1:00 Row/Bike/Ski
10 Squat Jumps 

Mobility:  
Couch Stretch 1:00/Side
Barbell FS hold :30 

BB WU:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 RDLs
5 Front Squats  

Strength
Back Squats
5 x 3 

WOD (Strict 22-minute time cap)
10-1 Hang Cleans
15/10 Cal Row/Bike/Ski before each set 

F: DB Hang Cleans; 15/10 Cals
P1: 135/95
P2: 95/65 Power Cleans (No Hang)
C:  155/105 Hang Full Cleans and 20/15 for the cals 

Post-WOD Cooldown/Mobility (optional)
Wall Straddle Hold 2:00  https://www.youtube.com/watch?v=-I_h1ju7Jqw