12.017.2021

Warm Up
400m row/bike
10 empty bar good mornings
10 wall supported dead bugs/ side

300m row/bike
10 KB swings

10 feet together air squats

10 single arm KB swing

200m row/bike
10 each side single leg glute bridges


Mobility
A. robust shoulders: 3 movements with an orange band
https://www.instagram.com/p/B3N6eUMnnaz/
B. front rack stretch x 30 seconds
C. Xiaopeng circles x 5 each direction/side

then...
3 x 10 plate squats with good form





Strength: barbell cycling
power cleans

Every 1:00 for 5 minutes
5 power cleans @60%

Every 1:15 for 5 minutes
4 power cleans @70%

Every 1:30 for 4:30 minutes
2-3 power cleans @80%

WOD
"Turn it Up!"
Every 2:30 minutes for 4 sets
40 DUs
2 rope climbs
max reps TTB
Rest 1:00