12.31.2021 No Open Gym tonight

Warm Up
2:00 cardio
then
prone plank shoulder circles x 10 each direction
plank shoulder taps x 10 each side
single leg hip bridges x 10 each side
1 *Barbell Complex

*Barbell Complex*
2 hang muscle cleans
2 front squats
2 hang power cleans
2 tall cleans
2 power cleans



Strength
hip thrusts
3 x 8 reps @ 80% your deadlift max

Between hip thrust reps complete:
10 each side touchdown squats
KB side bends



WOD
"2021"
15-12-9-6-3
unbroken cleans- power or squat
each set you increase weight- must remain unbroken- no dropping the barbell