Prep
1-2 mins rolling out hip flexors
1-2 mins rolling out glutes
1-2 mins rolling our scaps
1-2 mins rolling out lats
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Activation
15 banded goodmornings
12 alt banded side steps
9 scap retractions
6 Quadrupeds **each
x2
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Warm-up
2-3 Rounds
250m row
5 Clean pulls
5 hang power cleans
5 Push-ups w/downward dog
10 HS shrugs
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Mobility
:30-:45 sec Banded hip Flex/ext.
**https://www.youtube.com/watch?v=I3Jd3on4Bak
:30 sec Seated crossover glute stretch w/rotation
**https://www.youtube.com/watch?v=qOK8_ZLnpIo
:45-:60 sec Banded Front rack
**https://www.youtube.com/watch?v=tzMmxcmWZCw
:15 sec Wrist flexor x2
**https://www.youtube.com/watch?v=R7dI2ZcbiMI
**Athlete Specific
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Weightlifting
Hang Power Clean: build a new 5RM for the day
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Gymnastics
Strict HSPUs x(-2) reps-**Rest ;30 sec-Max kipping HSPUs w/1 sec pause @top
x3 sets
**Rest 3-4 mins between sets
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Conditioning
500m Row Repeats
x5; Rest 2:45 between rows
**build off prior week, looking to hold 1 sec less than last weeks
#
BE Complete
4-5 Rounds
2 Skin the cats
:10 sec HS hold **belly to the wall
20 Banded Scap squeezes
10 straight leg raises hanging
:20 sec weighted sit-ups