January 26, 2015

A) 2 minute row
Upper Thoracic Mobility (Roller) x 1 minute
Banded Shoulder Traction. X 1 minute
Dowel Pull throughs x 20
Couch Stretch x 1 minute/side
Scap Activation
5 minute of technique/movement practice (coach led)

B) E2MOM for 12 minutes
TNG Power Snatch @ 80%
Minute 1: 3 reps
Minute 2: 5 reps
Minute 3: 7 reps
Minute 4: 7 reps
Minute 5: 5 reps
Minute 6: 3 reps
Complete all reps at 80% of your highest weight from the past four weeks.

C) 21- 15- 9 For time:
Deadlift @ 225#/135#
Burpee box jump 24″/20″

D) Strict Dip
3 sets x 6 @ 30X0

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