March 13, 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 Mobility specific to 15.3 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) 3 rounds for times:

1000 m row @ 80% 

1:1 work:rest.

(This pace should be sustainable but fast. Do not let your 500 m split time waver more than 5 seconds either way.)