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
