Warm up
Shoulder health
4x 7
Angel wing complex (bands/ bench/ floor)
Double external rotation (outward & upward)
Split snatch Warm
up
5x
Bar on back press force the extension
Stationary OHL/ front rack lunge alternating with a 3 second pause
Split snatch/ clean technique
Jump and shrug
*Scare crow (snatch only)
Muscle snatch/ clean
Drop snatch/ clean in split position alternating legs
Split snatch/ clean
Skill
Rope climbs
WOD
20 minute AMRAP
10 split snatch alternating legs w/65 m/95
4 rope climbs
GoFit
Partner KB Warm
up #3
Ping pong the following
3 reps
KB shuttle
KB single arm swing
KB clean (R/L)
KB snatch (R/L)
KB release
KB wall ball sub
Skill
KB SDHP
WOD
5x
20:40
-Push ups/ HSPU
-KBS
-Jump lunges
-KB
SDHP