Thursday Feb. 11, 2021

Warm Up
Mobility:  
Couch Stretch :30/Side
Banded Shoulder Distraction 1:00/Side 

Goblet Squat w/ Bicep Curl x 10  https://www.youtube.com/watch?v=Aew5gDD8N8w
Bulgarian Split Squat x 10/Leg  https://www.youtube.com/watch?v=aveHlKUw3hY
Bent Over DB Row x 10
DB RDL x 10/Leg
Lunge Jumps x 10 (Total) 

Strength/Skill
Back Squat
5x3 (rest 2:00 between sets) 

WOD (Strict 18-minute time cap)
8 Rounds
6 Alt. DB Hang Power Snatch*
6 Single DB Front Rack Lunges (total)
6 Single Arm DB Hang Clean & Jerk (5r/5l)
6 Pullups

Alternating DB Hang Power Snatch Demo:
* https://www.youtube.com/watch?v=edUB4HIDChg

F: Ring Rows
P1: 50/35
P2: 35/25
C: 50/35; 2 Rope Climbs for pullups