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
