A)Warm up:
500 m row
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) 10 sets:
100 foot Banded Sprints
-Alternate immediately with a partner then rest 1 minute between each set. I.e. Sprint there, switch, Sprint back, rest 1 minute. Repeat.
