Even: 4 Touch & Go Power Snatch
Start in the neighborhood of 75% of your power snatch max and work up if you can.
Odd: 10 Mini-Band Forearm Wall Slide
Watch this video for an explanation. We’ll do these weekly.
Keep tension on the band by pulling it apart with your forearms, keeping your wrists in line with your elbows. Be sure to “reach” to feel your shoulder blades round toward the wall. Also, exhale hard before starting the movement, to pull your ribs down. And be sure not to overextend at the lower back. These are boring, yes… but so incredibly useful for shoulder health!!
8, 7, 6, 5, 4, 3, 2, 1 (S: 10, 9, 8…)
Shoulder to Overhead – L: 95/65; S: 135/95
Pullups (S: CTB)
Box Step Ups (S: Jumps)
*cap = 15min
At end of WOD, you have 5min to find 5RM Shoulder to Overhead – from rack