Warm up
Shoulder health
4x 7
Angel wing complex (bands/ bench/ floor)
Double external rotation (outward & upward)
Skill
Single are OH lunge/ DB snatch
Partner WOD
3 rounds of:
800m DB run w/30 m/50 (split in 200m segments between partners)
50 DB snatches w/30 m/50 (split in 5 rep increments)
50 single arm OH lunge (split in 5 rep increments)
50 single arm OH lunge (split in 5 rep increments)
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