Strength Snatch Complex EMOM x 10 1 high hang power snatch 2 hang power snatch WOD: OPEN 14.1 Amrap x 10 30 DU's 15 Power Snatch (75/55)(45/35) PureFit: Stength EMOM x 6 3 each arm DB hang to Overhead WOD: AMRAP x 10 30 single unders 10 DB hang to Overhead Mobility WOD: 1)Pre-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 min each shoulder 2)Post-WOD - Thoracic Spine Lacrosse Ball Smash - Lie on your back with lacrosse ball on high trapezius(next to spine where neck and torso meet). Place a medicine ball on your chest. Wrap arms around plate or ball. IF you are really tender, do this without the medicine 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 30-45 seconds smashing tissues by bringing arm into overhead position, reaching away from the body and shoulder shrugs.  Then move lacrosse ball down an inch and repeat. Repeat again, to smash 3 separate areas between the spine and scapula.  Repeat whole sequence on the other side.