September 29, 2015

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 for times:

100 m row

Rest 1 minute between sets.

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