Wednesday Feb. 24, 2021

Warm Up
Mobility:  
Banded Front Rack Stretch 1:00/Side
Banded Ankle Mobility :30/Side 

1:00 Bike/Row
10 Cossack Squats
30 Single Unders
10 Seated Wall Slides https://www.youtube.com/watch?v=spdjr7xbHXM
10 Active Samson 

BB Warm-Up
5 Good Morning
5 Elbow Rotations
5 RDL
5 Front Squats
5 Strict Press

 Strength/Skill
Every 2:00 for 12 (6 sets)*
Set 1: 6 of pullups + 3 Clusters**
Set 2: 6 of pullups + 3 Clusters
Set 3: 8 of pullups + 2 Clusters
Set 4: 8 of pullups + 2 Clusters
Set 5: 10 of pullups + 1 Clusters
Set 6: 10 of pullups + 1 Clusters 

* Scale the pullups to something manageable to go unbroken (3/5/7 or 2/4/6 are both options)
** Increasing weight on the clusters 

WOD (Strict 20-minute time cap)
3 Rounds:
10 Front Squats
25 DU 

40/28 Cals

3 Rounds:
10 Shoulder to OH
25 DU 

40/28 Cals

3 Rounds:
10 Thrusters
25 DU 

F: Med Ball Goblet Squats; Wall Balls; Med Ball Squat Clean to Wall Ball shot (https://www.youtube.com/watch?v=KJoQ_c6qCPY)
P1: 75/55
P2: 45/35 (don’t drop the empty barbell)
C: 95/65