9/18 Day#37

Warm up

Shoulder health

4x 7

Angel wing complex (bands/ bench/ floor)

Double external rotation distal (away)

Double external rotation superior (upward)

Snatch warm up

Banded over head shoulder circles + external rotation

5x

Bar on back press force the extension 

OHS with a 3 second pause

Drop snatch

Snatch technique

Power snatch

Power snatch + OHS

Drop snatch

Full snatch

Skill

Full snatch

WOD

Amanda

9-7-5  

Muscle-ups  

Snatch, 135#/95#

GoFit

Warm up 

Shoulder health

4x 7

Angel wing complex (bands/ bench/ floor)

Double external rotation distal (away)

Double external rotation superior (upward)

3x

Lateral lunges

Hollow rocks

Super rocks

Dips

OHS

Skill

DB clean

WOD

Tabata the following:

-Pull up

-DB power cleans

-Push up

-DB squat