Warm Up:
Mobility: 10 mins focus on t spine,hip flexors, and ankles
incl: bow and arrow/tspine mob with rower/superfriend/dowel passthru
Upper body lift prep (5 mins)
Hinshaw warm up (15 mins)
REVIEW: with dowels (10 mins)
OHS
feet/hand placement/neutral spine/chest up/armpits facing forward (lat engagement: think screwing in a light bulb)/active shoulders
Work bottom position, coach will tweak your form
WORK: NANCY Compare to July 2, 2015
Goal is to complete this workout in 15-18 mins, scale accordingly
5 RFT
400 m RUN
15 OHS 95/65
Rx2: 85/55
Rx3: 75/45
MOD; any other weight including dowel
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