Tuesday Jan. 12, 2021

Warm Up
Mobility: Banded Front Rack Fixer 1:00/Side  https://www.youtube.com/watch?v=azATS43i7N4 

8 No Push Up Burpee  https://www.youtube.com/watch?v=HfV1UBKzQTo
Inchworms (Down)
Broad Jump (Back)
Spidermans (Down)
Lunges (Back)
8 No Push Burpee  

BB WU: W/ empty BB
5 Muscle Clean
3 Pause Front Squats
5 High Hang Power Clean
3 Pause Front Squats
5 Low Hang Power Cleans 

Strength/Skill
Low hang power cleans (below the knee):
5 x 3 (increasing) 

WOD (Strict 16-minute time cap)
5 Rounds
10 Power Cleans
10 Burpees over the bar 

F: DB Hang PC; Regular burpees
P1:  115/75
P2:  75/55
C: 135/95 

Post-WOD Cooldown/Mobility (optional)
Frog Stretch 2:00