A. Dynamic Stretches
B. (2 rounds)
15 banded crossover lateral raise each side
150m row
15 barbell forward wrist rotations each side
15 barbell backward wrist rotations each side
C. (21:00 clock)
Minute 1: 3 hang power snatch
Minute 2: 40 second max: meters row
Minute 3: rest
(Pick load for strength)
D. (5 sets)
15 ring rows
E. Static stretches
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