05.29.2021

Warm up
400m jog
Coach led dynamic warm up outside


Mobility
thoracic flow
https://www.instagram.com/p/CMu-DT1lE_g/
2x Through
10 Yoga Push-Ups
10 Under Switch to Single Arm Bridge
10 Alt Squat and Reach
10 Alt Perfect Stretch
10 Prone Swimmers

Barbell/Gymnastics warm up
Perform 3 reps of each
high hang clean extension
high hang clean high pull
high hang power clean
high hang squat clean
take 2:00 to practice some ring swings or kip swings or air chair swings

Repeat above from the hang position
take 2:00 to practice on the rings or the rig

start to build load to your working weight

WOD
"Power"
AMRAP 15:00
1 power clean heavy 185/135 155/105 115/75
2 bar muscle up or rings or 4 strict pull ups or 6 ring rows
4 devil's press 35/25 20/15
25 feet front rack walking lunges 35/25 20/15