Thursday (Volume/ Skill)

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