January 27, 2015

A) 2 minute Row/Air Dyne
1 minute of pigeon Stretch/side
1 minute Roll out quads/side
1 minute Banded Tricep Stretch/side
1 minute Posterioir Shoulder smash with lacrosse ball
Scap Activation
5 minutes technique work (coach led)

B) E2MOM for 12 minutes
TNG Power Clean @ 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) For time:
12 Thrusters @ 135/95
8 x 50 m shuttle run (length of gym = approx. 50 m)
60 seconds rest
9 Thrusters @ 135/95
6 x 50 m shuttle run
60 seconds rest
6 Thrusters @ 135/95
4 x 50 m shuttle run
60 seconds rest
3 Thrusters @ 135/95
2 x 50 m shuttle run

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