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.
