Monday, Jan 18, 2021

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy row
5 Muscle cleans (empty bar)
5 Alt. V-ups
5 scap pull ups
5 jump squats

**2. Workout Prep**
2 sets
2 Power Cleans (singles, work up in weight)
4 Toes to Bar (2 Knee to Elbows + 2 T2B)
6 Wall Balls

Accessory
3 Rounds
10 Standing Alt. DB Bicep Curls (each side)
20-40 secs Top of Ring Dip Hold

1 min couch stretch (each side)
1 min foam roll lats (each side)

Black Panther
OPEN 11.5
20 Minute AMRAP
5 Power Cleans (145/100)
10 Toes-to-Bar
15 Wall Balls (20/14)