Wednesday Dec. 9, 2020

Warm Up
Mobility:  Banded Knight Stretch :30/Leg  https://www.youtube.com/watch?v=lfOYGZN2TxU
10/Leg Kneeling Hip Adductor  https://www.youtube.com/watch?v=LO-Qj9m2zKQ 

2 sets: 1st set w/empty BB, 2nd set w/ light weight
5 Muscle Cleans
5 Power Cleans
5 Front Squats
5 Push Press
5 Split Jerks 

Strength/Skill
Barbell Complex*:
3 Power Cleans + 3 Front Squats + 3 Push Jerks 

Work to a max for the complex

WOD 
3 x AMRAP 3 (rest 3 between)*
3 Power Cleans
3 Front Squats
3 Push Jerks 

*Score is total number of rounds for each AMRAP + reps for each AMRAP

F:  6 reps each of: DB Hang Power Clean; DB Front Squat; DB Push Press
P1: RD1: 95/65; RD2: 115/75; RD3: 135/95
P2: RD1: 75/55; RD2: 95/65; RD3: 115/75
C: RD1: 135/95; RD2: 155/105; RD3: 185/125 

Post-WOD Cooldown/Mobility
Wall Hinge Stretch 2:00https://www.youtube.com/watch?v=oG7UqetNLXc