• Shoulder Mobility

Strength:
3 Sets:

• DB Walking Lunge x 20 Steps
• Supine Row x 8-10 @2111

Skill:

3 Rds For Total Reps:

• :30 Seconds Wall Ball
• :30 Seconds Rest
• :30 Seconds KB Swing 35/20
• :30 Seconds Rest
• :30 Seconds Jumping Pull Ups
• :30 Seconds Rest
• :30 Seconds Hand Release Push Ups
• :30 Seconds Rest
• :30 Seconds Squats
• :30 Seconds Rest

• 10 Minutes Mobility

• Shoulder Mobility

Strength:

3 Sets:

• DB Walking Lunge x 20 Steps
• Supine Row x 8-10 @2111

Skill:

3 Rds For Total Reps:

• :30 Seconds Wall Ball
• :30 Seconds Rest
• :30 Seconds KB Swing 55/35
• :30 Seconds Rest
• :30 Seconds Jumping Pull Ups
• :30 Seconds Rest
• :30 Seconds Hand Release Push Ups
• :30 Seconds Rest
• :30 Seconds Squats
• :30 Seconds Rest

• 10 Minutes Mobility

• Shoulder Mobility

Then

• Snatch Pull x 3
• Snatch High Pull x 3
• Muscle Snatch x 3
• Feet Transfer x 2″, 4″, 6″
• Drop Snatch x 3
• Heaving Snatch Balance x 3
• Sotts Press x 3
• Overhead Squat x 3
• Hang Snatch x 3

Strength:

A) 5 Sets: (Every 90 Seconds)

• Snatch Balance + Overhead Squat

*Build load over the course of the five sets.

B) 5 Sets: (Every 2 Minutes)

• 3-Position Snatch (high hang, just above the knee, 2″ off the ground – this is below the knee and approximately 2″ off the ground)

Focus more on proper positioning and contact point at extension than load. Build load only as mechanics permit.

C) 3 Sets of: (Perform After The WOD)

• Glute-Ham Raise x 6-8 reps @ 3011
• Rest 30 seconds
• GHD Sit-Ups x 15-20 reps
• Rest 30 seconds

Skill:

• 10 Minutes Mobilty