A) 2 minute row
1 minute roll out upper thoracic
1 minute roll out IT Bands/side
1 minute wall Stretch
1 minute Pike Stretch
1 minute Runners stretch (lunge position)/side
*If completing the workout today, also do Burgener Warm up and an extra 3 minute row/Air Dyne. Go through all movement standards with your coach.
B) E2MOM for 18 minutes:
7 Toes to Bar/Knee raises
5 Deadlift 115/75 (85/55 for scaled)
3 Snatch 115/75 (85/55 for scaled)
With a continuous running clock…
C) 6 minutes to reach 75% of your 1RM Clean and Jerk.
D) 2 minute Row/Air Dyne warm down
10 minutes mobility for workout 15.1.