05.17.18

Warm Up3 Sets - 10 DB Reverse Fly rest 30sec 5 Single Arm DB Deadlifts + 5 Single Arm Hang Muscle Snatch rest 30sec 5 Single Leg Drop Jumps https://www.youtube.com/watch?v=dr5bdYRPN88&feature=youtu.be&utm_source=Revival+Strength&utm_campaign=af2bce5646-EMAIL_CAMPAIGN_2018_05_08&utm_medium=email&utm_term=0_8dbc823d2f-af2bce5646-71890815&mc_cid=af2bce5646&mc_eid=c612bae79b rest 60sec

Primer: Two sets of: 30 Second Side Plank (left) 30 Second Scapular Circles from Push-Up Position 30 Second Side Plank (right) 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 30 seconds

Skill: handstand progressions 1. donkey kicks x 10 reps 2. kicks to the wall x 5 reps 3. handstand hold on wall or free standing- 30 seconds - 60 seconds 4. handstand march on a box- in a pike position, hands on the floor marching and moving the body- 20 reps

then.... Every 45 seconds for 4:30 (6 sets) complete 4 unbroken HSPU- athlete can do strict, kip, or pike from a box or the floor

then...

Barbell Warm up

5:00 EMOM Slow Pull Power Clean + Power Clean + Hang Power Clean

*build load every minute

WOD 3 RFT 400m Run 15 wall balls 20/14 5 power cleans 185/125 or 75% 1RM power clean