WOD

"Snatchy"

By Lance Mosley

8/31/18

ROTATOR CUFF WORK

*EACH ARM

10 BANDED EXTERNAL ROTATION
10 BANDED INTERNAL ROTATION
10 LATERAL EXTERNAL ROTATION

SNATCH PROGRESSION:

LOW HANG
MID HANG
HIGH HANG

WOD

15 MIN AMRAP

3 BAR MU (6 PULL UPS & 6 RING DIPS )
6 OTB BURPEES
9 HANG SQUAT SNATCHES 95/135

HARD CORE FIT

15 MIN AMRAP

10 RING ROWS
10 BENCH DIPS
10 BURPEES
10 DB LUNGES