3-Position Power Snatch Build to Heavy Complex 3 Rounds For Time: 75 Double Unders 50 Air Squats 15 Power Snatches (115/80) PureFit: Strength:  5 sets of 5 Goblet Squats WOD: 3 Rounds 30 Single Jumprope 20 Airsquats 10 Alternating Hang KB Snatch   Mobility WOD: 1) 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. 2)Thoracic Spine Lacrosse Ball Smash - Lie on your back with lacrosse ball on high trapezius(next to spine where neck and torso meet). Place the plate or medicine ball on your chest. Wrap arms around plate or 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 move lacrosse ball down an inch and repeat.  Repeat whole sequence on the other side.