Strength/Skill SNATCH COMPLEX EVERY 2:00 FOR 8 SETS 1 Snatch* *Start moderate-heavy and build to heaviest single rep. WOD EMOM x 12 MINUTES* MIN 1 - :45 Max Power Snatch (95/65)|(65/45) MIN 2 - :45 Max Cals on Bike/row/ski *:15 Mandatory rest after each :45 work period. PureFit EMOM x 12 Min MIN 1- :45 Alternating Snatch MIN 2- :45 Max Cals on Bike/row/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. This will improve your pulling position for the snatch Post-WOD: Triple Bully - stand in front of pull-up rack. Place left arm behind your back and hand on the rack, at belly button level, thumb up.  Keep shoulder externally rotated at all times, no NOT allow shoulder to dump forward. Create tension by stepping forward with the same leg. If no stretch occurs step forward and to the left. 1-2 min per shoulder