A) 2 minute row
Upper Thoracic Mobility (Roller) x 1 minute
Russian KB Swing 55/35 x 15
Hollow rock x 10
Dowel Pull throughs x 20
Couch Stretch x 1 minute/side
Scap Activation
5 minute of technique/movement practice (coach led)
B) Every 90 seconds for 18 minutes:
Exercise 1: Romanian Deadlift x 5 @ 3010
Exercise 2: Strict Pull ups x 10
Exercise 3: 35#/20# Single Arm DB/KB Shoulder Press x 8/side
C) 3 rounds for time:
5 Bar Muscle Ups (or 10 strict Chest to Bar)
10 Power Snatch 155/100
50 Double Unders
