3-Position Power Snatch

Build to a Heavy Complex

“Daily Dozen”

AMRAP 12: 12 Lateral Barbell Burpees 9 Power Snatches (115/80) 6 Bar Muscle-Ups (sub: 3 pull-ups + 3 dips=1 MU) PureFit: AMRAP 12: 12 Burpees 9 DB Press 6 Lunges MWOD: PreWOD:  Shoulder internal rotation mobilization -  lie on your back. Drive heels into the mat, bridge hips up and push shoulders to back of their sockets. Slide both hands underneath your lower back with hands towards the floor.  Slowly lower hips towards floor and low back into hands. Contract and relax as well as oscillate in and out of end range tension. DO NOT roll shoulders forward. Keep shoulder externally rotated at all times.  If your shoulders roll forward, stop stretch and start over from the beginning. PostWOD:  Anterior shoulder smash with barbell - Lying on your back, place the sleeve 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