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: 3″ Deficit Romanian Deadlift x 3
Exercise 2: Strict Chest to Bar Pull ups x Max Reps
Exercise 3: Hang Snatch x 1 @ 60+%
C) 7 minute AMRAP:
20 Wall Balls @ 30/20
10 HSPU
Max reps Clean @ 225/135 for remainder of 7 minute.
