March 6, 2015

A) 2 minute row 

1 minute roll out upper thoracic 

1 minute roll out IT Bands/side 

1 minute Banded distraction on Rig

1 minute Couch Stretch/side

1 minute Runners stretch (lunge position)/side

Scap activation

*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 10 minutes:

High Hang Clean + 2 Push Jerk


C) In 3 minutes, complete:

2 rounds:

3 OH Squats 95/65 (65/45)

3 Pull ups

From 3:00 to 6:00, complete:

2 rounds

4 OH Squats 95/65 (65/45)

4 pull ups

From 6:00 to 9:00, complete:

2 rounds

5 OH Squats 95/65 (65/45)

5 pull ups

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