08.05.2021

Warm Up
6 Minutes for quality
Single Arm Kneeling Press: x 8 each arm
Half Kneeling Halos: x 8 each position https://vimeo.com/204090253
Single Arm Suitcase Deadlift: x 8 each arm Single Arm Push Press: x 8 each arm


Mobility:
shoulder opener x 45 seconds https://www.instagram.com/p/BvPOLo7gNVD/

yoga push up x 5


Skill: handstands - practice good stacked position up right https://www.instagram.com/p/B63XgFoHQFv/

4:00 EMOM
1 wall walk + 10 second plank hold

3:00 EMOM

wall facing handstand march x 10 reps each side


Skill:
HS walk drills:
1. kick to handstand on wall with hands turned out x 10 repshttps://www.youtube.com/watch?v=a0W7jNwjSRw&feature=youtu.be
2. Back-to-Wall donkey kicks x 10 repshttps://www.youtube.com/watch?v=yTqwsG79524&feature=youtu.be
3. Handstand walk parallel to wall x 4 feet in each direction



Barbell Warm up
3 tall cleans
3 strict presses
then
4 sets of 2 slow pull power cleans
youtube.com/watch?v=asGnYQ_dFwA&feature=youtu.be
keep light to feel the correct positioning




WOD
"No Excuses"
5 rounds for time
7 clean & jerk 135/95 95/65 75/55
25 DUs or 50 singles