Wednesday light

Mobility with clients 7am 7 min
Foam end of session with clients 7:50 10 min
Hip flexor

8:15am
16k Complex Warm-up
Oh rotations from Dynami 15r/ 15l
Windmill 5/5
Snatch 5/5
Two hand swing 10
Goblet 5
B/up clean 3r/3l
Bu/up press 3r/3l
Slingshot 10/10
This felt really good, just to flow and have some fun. x1 round

Double B/up press 6 sets of 3
Double B/up 3 sets of 3

2 hand swing weight ladder. Each bell on the minute " nothing crazy" just very hardstyle
16kg x 10, 20kg x10, 24kg x 10 x 12 minutes

24kg Bent press 2/2 x2 had to clear the tension in my abs from swings

Stretch Flow
Down-dog to pump, to cobra Pavel style " wrap around a ball" to crawling lizard to cossack x3 rounds constant flow.
Brettzell to finish
8:48
Shower
Shake
Client at 9am
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