
Warm up–
4 Frames rowling
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
OHS
6-6-3-3-1-1
Conditioning–
1000m row
then
21-15-9
Snatches (115#/75#)
MBC (20#/14#)
Warm up–
4 Frames rowling
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
OHS
6-6-3-3-1-1
Conditioning–
1000m row
then
21-15-9
Snatches (115#/75#)
MBC (20#/14#)