Monday Oct. 5, 2020

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

2 Rounds:
10 Squat to Stand
Bike :30/Jog 1 Lap
10 Hollow Body Swings
Bike :30/Jog 1 Lap
10 Strict Press w/ empty BB or Light DB 

Strength/Skill 
Back Squat:
5 x 5 @ 80% (rest 2:00 between sets) 

WOD (Strict 15-minute Time Cap)
21-15-9
Power Cleans
Hand Release Pushups 

Directly into

21-15-9
Push press
T2B

F:  DB Hang Cleans; Regular pushups; DB Push Press; 30/20/10 x Situps for T2B
P1:  95/65
P2:  75/55; Regular pushups
C:  115/75 

Post-WOD Cooldown/Mobility (optional)
Thread the Needle 1:00/Side https://www.youtube.com/watch?v=z9rHkuGNjWQ

Core/Stability:

2x1:00 Plank

2x8-10 V-ups