Monday Jan. 25, 2021

Warm Up
Mobility: 
Child’s Pose 1:30
Pigeon Pose 1:00/Side 

15 PVC Pass Throughs
10 (Total) Active Samson
10 Scorpions
10 Air Squats
10 Speed Skaters 

BB Warm-up:
Good Mornings
Elbow Rotations
Back Squat
Strict Press
Front Squat 

Strength/Skill 
Power Clean Complex:
EMOM 10
1 Power Clean + 1 Front Squat + 2 Push Press 

WOD (Strict 12-minute time cap)
1 Round*
30 Power Cleans
30 Front Squats
30 Shoulder to Overhead

*EMOM starting at 0:00 complete 5 burpees

F: Double DB HPC; Single DB Goblet Squats; Double DB Hang Full Cleans; *3 Burpee EMOM
P1: 95/65
P2: 75/55; *4 Burpee EMOM
C: 115/75; 30 Full Cleans for Shoulder to OH; *5 Bar facing burpees  EMOM 

Post-WOD Cooldown/Mobility (optional)
Deltoid roll-out w/ lacrosse ball 1:00/side