Day#44 (Speed/ Go!)

Warm up

Shoulder activation

Band pull apart

Shoulder external rotation

Ring shoulder shrugs

Ring rows

DB complex #2

Deadlift/ Hang power snatch/ OHS/ Full snatch/ TGU

Skill

DB snatch

WOD

12x

30:30

-DB snatch w/30 m/50

-Shuttle run

GoFIt

Warm Up

Shoulder activation

Band pull apart

Shoulder external rotation

Ring shoulder shrugs

Ring rows

DB complex #2

Deadlift/ Hang power snatch/ OHS

Skill

DB snatch

WOD

6x

20:40

-DB hang power snatch

-Shuttle run

-DB OHS (R/ even L/ odd)

-Burpees