Extended warm up:

3 sets

1 snatch grip deadlift 2 Hang power snatch + 1 OHS 1 Hang squat snatch

**keep load light and manageable for all 3 sets, perfect form

Workout:

EMOM X 15

MIN 1 - 7 Hang squat snatch (use a weight that allows you to get them unbroken) MIN 2 - 25 sit ups MIM 3 - 15/12 cal row/ski/bike

PUREFIT

EMOM x 15

MIN 1:  10 Goblet Squats MIN 2:  20 Crunches or :30 plank MIN 3:  8 Cal row/bike/ski

MWOD

Pre-WOD: 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. Variation: place a kettlebell on front of shoulder/top of arm in place of a barbell sleeve. This mobilization will improve shoulder internal rotation for the snatch.

Post-WOD:  T-spine double lacrosse ball smash - Lie on your back with a double lacrosse ball on your spine about the level of the bottom of the scapula.  Hug your arms around your body to take up slack and move the scapula out of the way. Create a pressure wave by lifting your head, drop head, drive heels into the mat and bridge pelvis, rock side to side, then slowly lower butt back to the floor. Repeat if needed.  Move balls up the thoracic spine one level at a time until you have reached the level even with the top of the scapula.