Monday Jan. 4, 2021

Warm Up
Mobility: 
Banded Shoulder Distraction 1:00/Side
Calf Stretch 1:00/Side 

50 Single Unders
10  Inch Worms
10 Lunge w/ Twist
10 Walking Quad Stretch https://www.youtube.com/watch?v=IfPJusD37WE
10 Squat Jumps 

BB Warm Up: 
5 Reps Each
Muscle Cleans
Hang Clean
Power Clean
Front Squat 

Strength/Skill 
Clean Complex:
EMOM 10
1 Power Clean + 1 Hang Power Clean + 2 Push Jerks

WOD (Strict 18-minute time cap)
15-10-5
Power Cleans
Front Squats 

Directly into….
150 Double Unders
Directly into…. 

5-10-15
Power Cleans
Front Squats 

F: DB Hang Cleans; Single DB Goblet Squats; 100 Single Unders
P1: 95/65
P2: 75/55; 100 Double Unders
C: 21-15-9 & 9-15-21 barbell reps; 115/75

Post-WOD Cooldown/Mobility (optional)
Deltoid Smash 1:00/Side
Frog Stretch 1:20