02.17.2023

Warm Up 
Every 4 minutes, for 12 minutes (3 sets):
500/400 Meter Row
Barbell Complex

Barbell Complex (empty barbell)
3 Clean Grip Romanian Deadlifts
3 Clean Pulls
3 Hang Power Cleans
3 Hang Squat Cleans



Mobility
A.  banded front rack stretch x 30 seconds each side
B. slow air squats on the slant board x 10 reps
C. reach, roll, lift x 5 each side
D. thoracic rotations x 5 each side


WOD
"Cookie Dough"
24:00 EMOM
min 1- wall balls x 10-15 reps  30/20 or 20/14
min 2- 5 bar facing burpees + 5 power cleans  135/95  115/75  95/65
min 3- bike cals x 18/16 assault or 13/11 echo bike
min 4- rest