STRENGTH/SKILL ON A 15:00 RUNNING CLOCK... Establish 1RM Snatch WOD FOR TIME 10,9,8,7...1 Hang Power Snatch (95/65)|(65/45) *5 Strict Pull-ups then 50m Shuttle Run after full set 15:00 Hard Cap *For the shuttle run, set-up a 10m course. Athletes will run 5 total lengths. PUREFIT 10,8,6,4,2  Alternating KB/DB Snatch 5 Pullups 50 M Shuttle (run or farmers carry) *15 Min Time Cap MWOD Pre-WOD: Anterior shoulder smash with barbell - Lying on your back, place the sleeve of the barbell where the shoulder and chest meet.  With shoulder and elbow at 90 degrees, push palm to the floor, return to starting position, repeat. You may place your foot on the barbell for added tension. Roll the end of the barbell around to work on sore spots.  Spend at least 2 minutes on each shoulder. Full ROM, including the hang position, is imperative for the snatch to limit injury.  This mob will help improve the hang position/shoulder internal rotation for the snatch Post-WOD: Barbell Trap Mob - Place a barbell  in a rack on the upper trap(at the base of your neck).  Raise the affected arm overhead to smash the trap.  Floss by externally and internally rotate your shoulder while rolling the barbell. Apply pressure on the barbell with the other hand as needed.  Spend time at both ends of  the barbell(back near rack and front near end of racked barbell) . 1-2 minutes each shoulder.