08.19.2020

Warm Up
2 rounds
20 elbow to tall plank
10 walking spiderman lunges (5 each side)
5 yoga push ups


Mobility
deep squat with plate press out and hold 5 sets of 15 second holds    https://youtu.be/pCEpcIo-O4I
tall kneeling bodyweight windmill- alternating x 5/side   https://youtu.be/OtvqAKrQgHI
thoracic rotation x 5/side

Clean warm up with empty barbell
- Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/

1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean 

 4. tall cleans 2",4",6" full squat


WOD
"3-2-1-GO"
20 rounds
time cap 15:00
3 burpees over the bar
2 strict HSPU
1 power clean @80%

Bicep finisher
2-3 sets
KB horn bicep 1 1/4 curls x 5
KB grab on the bell bicep curls x 10
half kneeling KB slow descend curl + reset x 5 each side