Friday Feb. 5, 2021

Warm Up
Mobility:  
Front Rack Fixer on Box or Bench 1:00 https://www.youtube.com/watch?v=eHGV1J6IyBw 

2 Rounds:
10 Paloff Press https://www.youtube.com/watch?v=AH_QZLm_0-s
10/SideMonster Walks https://www.youtube.com/watch?v=SilzHnL0JFA
8 WB Squat Clean
:30 Plank 

Hip Mobility or Spend this time warming up on your own for FS & Jerk for the Strength:
10/Leg Knee Pulls https://www.youtube.com/watch?v=U1XqcKqD-84
20 (Total) Shin Switch https://www.youtube.com/watch?v=t5GkzonK8Q4
10 (Total) Active Samson https://www.youtube.com/watch?v=3WG-PR0DpLY
10/Leg Adductor Rocks https://www.youtube.com/watch?v=HAdRxWz_Vwg 

Strength/Skill
Front Squat + Jerk
3 Front Squat + 1 Jerk (split > push) Work to a heavy for the day 

WOD (Strict 16-minute time cap)
5 Rounds
20/16 Cal Row/Bike
10 Thrusters 

F: 15/12 Cals; 10 Wall Balls
P1: 95/65
P2: 75/55
C: 115/75

Post-WOD Cooldown/Mobility (optional)
Frog Stretch 2:00