Monday Nov. 30, 2020

Warm Up
Mobility: Banded Hamstring Stretch 1:00/Side 

1:00 Easy Bike
:30/Leg Samson Stretch
10 Glute Bridge
8 DB Strict Press
8 DB RDLs 

Strength/Skill 
EMOM 10
1 Curtis P (either choose a weight and stick with it, or increase if desired)

 Curtis P:
1 Power Clean + 1 FR Lunge (right leg) + 1 FR Lunge (left leg) + 1 Push Press 

WOD (Strict 16-minute time cap)
30/21 Cal Row/Bike
30 Shoulder to Overhead
30/21 Cals
30 Hang Power Cleans
30/21 Cals
30 Deadlifts
30/21 Cals 

F:  Single DB FR Lunges; Double DB Hang Clean & Jerk; Double DB DL
P1: 75/55; 95/65; 135/95
P2: 45/35; 75/55; 95/65
C: 40 reps for the barbell movements; 95/65; 135/95; 155/105 

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