CFC AMRAP x 20:00 2 MU's 4 HSPU's 8 Alt. DB Hang Snatch (heavy) PureFit AMRAP x 14:00 2 Push-Ups 4 Wall-Balls 8 Alt. DB Hang Snatch MWOD PreWOD: Snatch overhead primer- place band across front rack.  Stand perpendicular to band. Hook hand through upper band, thumb up. Bring arm overhead and do 10-20 shoulder shrugs to activate shoulder. Then rotate armpit out towards wall then forward, 10-20 times.  The goal is to activate the shoulder. Use a band with enough resistance to create fatigue in 10-20 reps. Repeat on other side. PostWOD:  Barbell Sink Mobilization - Place a barbell in a rack about waist high. Grab the barbell with one hand. Rotate away from the barbell then grab the barbell with the other hand. Move your hands as close together as possible without losing shoulder position(shoulders down and back).  Keeping the shoulders back, straighten the arms, step forward and lean forward. To increase tension, bend knees/lunging down. The goal is to get your shoulders at the same level as the barbell without losing shoulder position. Stretch for 3 sets of 30 seconds. If you are really tight contract the chest and shoulders for 4 seconds, relax for 8 seconds for 3 rounds then stretch.  This is a global mobilization and will stretch what is tight: pecs, anterior shoulder muscles, etc.