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.
