A)Warm up:
400 m Run
1 minute accumulated in a squat hold
1 minute/side Couch stretch
1 minute/side banded distraction for overhead position on rig
20 Banded Good Mornings
Scap Activation
B) Every 90 seconds for 12 minutes:
Hang Snatch + Snatch
C) 3 sets:
Lateral raise x 10
Rest no more than 60 seconds between sets.
D) Every minute on the minute for 10 minutes:
Full Gasser
(Run the full length of the gym and back twice.)
