09.21.2021

Warm Up
One round
https://www.instagram.com/p/CMAupVrn7WW/
10 Xiaopeng Circles
▪️10 IYT + other letters
▪️20 Wall Supported Dead Bugs
▪️10 Squat Pulses
▪️10 Hip Airplanes
run 200m easy

Mobility
2 sets
prone swimmers x 5 reps
handstand hold x 30 seconds


Strength
strict press
5 reps @60%
3 reps @75%
1 rep @85%
3 sets of 4 reps @ 75-80%


WOD
"The Flip Side"
10-9-8-7-6
power cleans 135/95
15/12 cals row

5-4-3-2-1
power snatch 135/95
15/12 cals row