12-21-2021

Warm-Up

Run 200m

2 Rds

15 Banded Pull Aparts

15 Supinated Banded Pull Aparts

10 Banded Good Morning

5 walkout Push-up

2 Rds W/ Barbell

5 RDL

5 Muscle Clean

5 Power Clean

Weightlifting

6 Bar Facing Burpee + 2 power clean

5 sets every 1:30 @65% of 1RM Clean

Metcon

For Time

4 Rds For Time

30 Plate Ground To Overhead (45/25)

20 OH Plate Lunge

10 TTB