Warm up:
Butt Kickers
Spidermans
Side shuffles
Karaokes
Butt Kickers
Flamingos
15 Air Squats (low and slow)
MOB: Shoulder Mobility (Deep dislocates)
Strength: 15’ to find 5RM OHS (from rack)
WoD: 13’ AMRAP
9 OHS (from ground) (95/65) a) 75/55 b) 55/35 c) <= 35
20 DUs a/b) 60 Singles
13 Alternating In-place Lunges
Coach’s Notes: This is going to tax your shoulders and mid-line predominantly, so make sure they are loose and warm. Snatch Balance (and derivatives) are OK for the OHS
MOB: Lax Shoulders / Roll Posterior Chain and Quads / Mash achilles