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) 4 minute AMRAP:
3 HSPU
3 Cleans @ 155/95
6 HSPU
3 Cleans
9 HSPU
3 Cleans
12 HSPU
6 Cleans
15 HSPU
6 Cleans…
D) 5 minute Air Dyne/Row cool down.
