Mobility- internal shoulder rotation 2mins each side
Warm Up: 3 rounds PVC
10 shoulder pass through
10 thrusters
10 snatches
Strength: sprinter squat 5×8/8
Accessory: HSPU work
WOD: against a 12min running clock
Complete 1min of doubles
Complete 1 min of DB/kb snatch @30kg/16kg
Complete 2min of doubles
Complete 2 min of DB snatches
Complete 3 min of doubles
Complete 3 min of snatches
