Squat Snatch

Build to a Heavy Single AMRAP 9: 1 Ring Muscle-ups 1 Squat Snatch (135/95) 2 Ring Muscle-ups 2 Squat Snatch (135/95) 3 Ring Muscle-ups 3 Squat Snatch (135/95) … Up by (1) rep until finish scaled option AMRAP 9: 2 Pull-ups 2 Power Snatches 4 Pull-ups 4 Power Snatches 6 Pull-ups 6 Power Snatches … Up by (2) reps until finish PureFit Tabata: 20 sec on, 10 sec off: 3 min per exercise Row/Bike Deadlift Waiters Carry Situps MWOD Pre-WOD/Hip Prep:  Hook band around squat rack about 1 foot off ground.  Lay on back and hook the band into the high hip, feet are closest to rack.  On the banded leg, bring knee to chest 20 times. Make sure that there is adequate tension.  Then do 20 lockouts(extend the knee), use opposite hand to hold opposite foot (banded leg). Switch legs and repeat. Anterior Compartment Smash:  Laying on your stomach, Position lacrosse ball on your right , pec minor(Upper chest, under clavicle).  Put your right hand behind your back, use your left hand to leverage your weight onto ball. When you find a sticky spot, floss your right arm further into internal rotation by pulling arm up and across back. 2 min per arm (start at the pec, but work all the way to the deltoid)