12-14-2020

Warm-up

400m Run

2x w/ Empty Barbell

5 Good Mornings

5 Back Squats

5 (es) Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

PVC

1 min (each) Wrist Stretch Front/Back

1 min Deep Squat Hold

Movement Prep

15 min

Build to a heavy complex

1 Power Clean

2 Front Squats

3 Push Jerks

WOD

For Time:

10 Power Cleans (155/105)

50 Air Squats

10 Front Squats (155/105)

50 Air Squats

10 Push Jerks (155/105)

50 Air Squats

Cooldown

30 sec (es) Single Leg Glute Bridge

3 min (es) Quad Foam Roll