Monday Dec. 14, 2020

Warm Up
Bike 2:00
15 Banded Pull-Downs
20 Duck walks 

Mobility: 
Couch Stretch 1:00/Side
Banded Shoulder Distraction  1:00/Side 

BB WU: (5 Reps of each)
Muscle Cleans
Elbow Rotations
Power Cleans
Front Squats
Strict Press                  

Strength/Skill 
Clean/Front Squat EMOM 10
2 Power Cleans + 2 Front Squats 

WOD (Strict 16-minute time cap)
42 Pullups
21 Power Cleans
30 Pullups
15 Front Squats
18 Pullups
9 Full Cleans 

F:  30/20/10 Ring Rows; DB Hang Cleans; DB Front Squats; DB Hang Full Cleans
P1: 135/95
P2: 30/20/10 pullups; 95/65 
C: 155/105; 30 C2B Pullups; 18 Bar MU 

Post-WOD Cooldown/Mobility (optional)
Table Stretch 2 x :45