October 6, 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) 6 sets for times:

100 foot sled push on low handles

100 foot seated rope sled pull

Rest as needed between sets.

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