STRENGTH/SKILL SNATCH COMPLEX EMOM x 18 MINUTES... 1 Squat Snatch + 2 OHS* *Start moderate and progress every set to heaviest set of complex. WOD AMRAP x 12 MINUTES 6 Squat Snatch (115/75)|(95/65) 12 Toes to Bar 18/14 Cal Row COOL DOWN 5:00 Stretching PUREFIT AMRAP x 12 Minutes 6 Goblet Squat 10 Knees to Elbows/Med Ball Situps 12 Cal Row MWOD Pre-WOD: Thoracic Spine Lacrosse Ball Smash - Lie on your back with lacrosse ball on high trapezius(next to spine where neck and torso meet). Place a slam ball or medicine ball on your chest, if added weight is needed. Wrap arms around ball.  Place feet flat on the floor and bridge hips up. Bring same side arm into the overhead position with thumb pointed towards the floor.Spend about a minute smashing tissues with arm biased in overhead position.  Then bring the arm to the side, palm towards the floor and do several shoulder shrugs. Then move lacrosse ball down an inch and repeat.  Repeat again. Repeat whole sequence on the other side. Post-WOD: Trunk recovery Ab smash - Use a smash ball  or lacrosse ball to smash the upper abs. Lie on your stomach and smash the abs right below your ribs. Start under your sternum than work laterally.  Take a deep breath in, hold, then exhale. Repeat. To add to the smash, bring the same side knee up towards your side. Spend about 2 minutes each side.