03.01.2021

Warm up
3 sets
20/side mountain climbers
15 frog pumps
5 yoga push ups

then..
3 sets - add load to the step ups each round
weighted box step ups x 6/side- back rack barbell
seated clam shells x 20 reps with mini-band



Strength
5 sets every 3:00
2 power cleans
2 jerks
2 front squats
2 thrusters
*increase load each set*

WOD
"Chocolate Peanut butter"
12-9-6-3-6-9-12
hang squat cleans 135/95 115/75 95/65
bar facing burpees


Cool Down
1:00 bound angle (butterfly stretch)
1:00 straddle pose
10 each side low bird dogs