Power Snatch 10 min to work up to a heavy single 3 Rounds For Time: 500 Meter Row or 28/20 cal on Assault Bike 400 Meter Run Rest 3 Minutes Between Rounds PUREFIT: 3 Rounds for Time: 400 M Row or 15 cal Bike 10 Wall Ball Situps 200 M Run/Walk Rest 2 Min Between Rounds MWOD: 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. High hip flexor smash - lie on your side and push the lacrosse ball from the front into the high hip flexor (in front of and just below the top of the hip bone) while the hip and knee are at 90 degrees.  Roll onto the ball and smash/floss. Smash the ball with the hip at 90 degrees and working it down to 180 degrees(straight leg). Spend about 2 minutes on each side.