Tuesday Nov. 3, 2020

Warm Up
Mobility: 
Pigeon pose w/ Lat Reach :45/Side https://www.youtube.com/watch?v=4xyG3YVE2kw
*Modified https://www.youtube.com/watch?v=qtWVzijtUbs 

2 Rounds:  Keep DB light
:30 Bike
6 DB Front Raises
12 DB Box Step Ups (Alternating legs)
6 Negative Pull-ups 

BB Warm- Up
5 Elbow Rotations
5 Muscle Cleans
5 Power Cleans
5 Front Squats
5 Push Press            

Strength/Skill
Clean Complex
EMOM 10
1 Clean + 1 Hang Clean + 1 Front Squat (full cleans if possible) 

WOD
AMRAP 16
50/35 Cal Bike/Row (buy-in)
In remaining time:
15 Box Jumps
12 Pullups
9 Power Cleans 

F:  Ring Rows; DB Hang Power Cleans
P1:  135/95
P2:  95/65
C:  Box Jump Overs; C2B; Double DB Power Cleans (50/35) 

Post-WOD Cooldown/Mobility (optional)
Lat Foam Roll 1:00/Side
Glute Foam Roll 1:00/Side