Wednesday Dec. 2, 2020

Warm Up
Mobility:  Banded Knight Stretch 1:00/Side https://www.youtube.com/watch?v=lfOYGZN2TxU 

2 Rounds:
6 WB Cleans
6 Scap Push-Ups
8 OH Walking Lunges w/ WB (4/Leg) 

Strength/Skill
Midline Drill: 

For as long as possible (Max 10 minutes):  Front Rack Barbell Hold + 1 FS EMOM*

*Starting at 0:00, either clean or pull the barbell from the rack, perform 1 front squat, then hold the front rack position.  Continue to do 1 Front squat every minute and hold the front rack position to the top of the next minute.  Your drill is over once you can no longer hold the front rack and drop (or re-rack) the barbell.

This is generally difficult for most people so error on the lighter side for weight here.

 WOD 
3 x AMRAP 4 (rest 4 between)
27/21 Cal Row/Bike
21 Power Cleans
15 Burpees 

F:  21/16 Cal Row/Bike; 15 DB Hang Power Cleans; 9 Burpees 
P1: 115/75; Burpee box jumps
P2: 95/65
C: RD1: 135/95; RD2: 115/75; RD3; 95/65; Burpee box jump overs for all rounds

Post-WOD Cooldown/Mobility
Banded Wall Squat 2:00  https://www.youtube.com/watch?v=mafne7kCKAo