April 13, 2015

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: High Hang Snatch x 1 @ 50+%


C) 8 minute AMRAP:

Grace Buy in: 30 Clean and Jerks 135/95

Fro remaining time, as many reps as possible:

15 Wall Balls 30/20 to 10’/9′

30 Double Unders

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