A) 2 minute row
1 minute roll out upper thoracic
1 minute roll out IT Bands/side
1 minute wall Stretch
1 Minute banded front rack traction/side
Scap activation
B) Every minute on the minute for 10 minutes:
Snatch
-Start at 115/75 and add 10# each minute.
Every minute on the minute for 10 minutes:
Clean and jerk
-Start at 165/105 and add 10# each minute.
C) 7 minute AMRAP:
Row 250 m or 25 calories on AirDyne
10 HSPU
50 Double Unders
