*in 10 minutes or less*
Pass through
Block shoulder squeeze with shoulder flexion (Upper body core integration)
Push Up
Downhill Skier Rock
OH Wall Squat
Inline Lunge
1 leg hip hinge
Bergener (full if time allows)
*if you finish early: start skill, buy in or work on a weakness!
BUY IN
EMOTM 10 min
3 Snatch Balance - Start with Bar, ONLY add weight if performed perfectly with full depth
SKILL
Power Snatch
WOD
21-15-9
Air Squats
Power Snatch 95/65
*After each FULL round, complete 35 DU*
CASH OUT
Farmer's Carry with 35/25# plates - 4x length of gym
MOBILITY
Traps/Hips
http://www.mobilitywod.com/2012/09/seriously-do-this-yesterday-one-of-my-all-time-shoulder-fixes/
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