10.20.2020

Warm up

2 rounds
12 banded pull aparts with a one second hold 
6-8/side KB front racked drop back lunges- stand on a plate and drop one foot off plate into a lunge position
20 second hollow hold
6/side shoulder taps with a one second pause 

Mobility:

https://www.instagram.com/p/CF-b0scnmt2/?igshid=1g7zjew8xapxq
3 sets
A.  front rack stretch x  30 seconds
B.  xiaopengs x 5/arm


**For the front rack stretch, I focus on pushing the elbows up and back as hard as I can for ~30 sec per round.
**For the xiaopengs in each direction, I focus on creating a perfect circle- you can do these against the wall to guide you. I always rotate my palm up on the way up, and use 5-10lbs.

Primer:
8:00 EMOM
min 1- 30 second handstand hold
min 2- 30-40 DUs
min 3- 8-10 each side weighted step ups
min 4- L-sit hold

WOD
"eHarmony"
For Time
30 SDLHP
30 Front squats
30 Hang power cleans
30 Power snatch
30 Back squats
every min on the minute starting at 0:00 on the clock, complete 3 burpees
suggest weights
96/65 75/55 65/45