01.06.2022

Warm up
2 rounds
PVC pass thrus x 10
barbell Kang squats x 8
barbell hang power cleans x 6
barbell back rack reverse lunges x 4/side
barbell behind the neck strict presses x 2
**after first round perform a banded lat stretch x 30 seconds/side
**after second round perform a banded perfect stretch x 30 seconds/side
https://youtu.be/wLD1UflbcII



Gymnastics Skills (4:00)
2 sets
40 seconds arch hold (superman hold)
30 seconds candlestick roll up
20 seconds hollow hold
rest 30 seconds

Mobility:
shoulders and rotator cuff https://www.instagram.com/p/BtogGGPnJbN/

1. Isometric external rotation (ER) with yellow mini-band x 3 sets of 10 sec hold
2. Mini-band press x 10 reps
3. Mini-band ER x 10 reps
4. Pulsing ER with OH reach x 10 reps
5. Overhead ER x 10 reps


Strength
Push Press
5 reps @ 60%
3 reps @ 70%
2 reps @ 75%
2 reps @ 80%
2 reps @ 85%

WOD
"Wallflower"
3 rounds for time
22/17 cals row
16 DB alternating step ups 50/35- douible DBs
11 clean & jerks 135/95 115/75 95/65