Warm-up:
Row 500m
Crossover symmetry
15 dislocates
15 banded good mornings
10 OH squats
Samson lunges down
Spiderman crawl
10 snatch grip push press with barbell
10 barbell OH squats
10 barbell snatch balances
Strength:
Every two minutes, for 12 minutes (6 sets of):
Snatch Balance x 1 rep from the rack
WoD:
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to Overhead (155/105 lbs)
10 Box Jumps (24″/20″)
15 Russian Kettlebell Swings (53/35#)
Accessory work:
Every minute, on the minute, for 6 minutes:
Minute 1 – 5-6 Supine Ring Rows @ 5 sec descend
Minute 2 – 25 yard Bottom’s Up Kettlebell Carry each arm
Mobility:
Roll posterior
Lax shoulder and banded shoulders
Couch stretch