Conditioning AMRAP 4:00, 400 Meter Run 20 Burpees Max Power Snatches (75/55) rest 2:00: AMRAP 4:00, 400 Meter Run 15 Burpees Max Power Snatches (95/65) rest 2:00: AMRAP 4:00: 400 Meter Run 10 Burpees Max Power Snatches (115/80) MWOD:

1. Posterior shoulder smash with lacrosse ball - Lying on your back, place lacrosse ball on the posterior deltoid. Roll towards the affected shoulder to almost 90 degrees, putting pressure on the ball.  Place shoulder and elbow at 90 degrees then press palm to the floor, return to starting position, repeat.  Hunt and peck for sore spots, spending at least 2 minutes on each shoulder
2. Anterior shoulder smash with barbell - Lying on your back, place the end of the barbell where the shoulder and chest meet.  With shoulder and elbow at 90 degrees, push palm to the floor, return to starting position, repeat.  You may place your foot on the barbell for added tension. Roll the end of the barbell around to work on sore spots.  Spend at least 2 minutes on each shoulder