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
Bar muscle ups
WOD
CrossFit Open 16.3
7 minute AMRAP
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
GoFit
MB Warm up #3
3x 10 reps
MB shuttle 40m
MB rotations
MB shuttle 40m
MB sit ups
MB shuttle 40m
Partner wall ball shots
Skill
MB cleans
WOD
5x
30:30
-Pull ups
-Wall ball shots
-Push ups
-MB cleans
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