Warm up
A-Shoulder activation
Band pull apart
Shoulder external rotation
Ring shoulder shrugs
Ring rows
B- DB complex #2
Deadlift/ Hang power snatch/ OHS/ Full snatch/ TGU
Skill
DB full snatch
WOD
3 rounds of time:
10 DB full snatches
12 burpees to cross bar
*7 minute time
cap
GoFit
Warm up
A-Shoulder activation
Band pull apart
Shoulder external rotation
Ring shoulder shrugs
Ring rows
B- DB complex #2
Deadlift/ Hang power snatch/ OHS/ Full snatch/ TGU
Skill
Movement standards
WOD
5x
20:40
-DB snatches
-Burpees
-DB OHS
-Double unders/ jump rope
-Double unders/ jump rope
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