April 27, 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: 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.


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