WOD 1/4/18

Pre Class:
Foam Roll
WarmUp4

Bulletproof Shoulders:
20 Reps Side Plank Reach Through w/scapula retraction
5 :15 Modified Y Holds
15 Scap PushUps w/Retraction
5 sets of 5 each Chest Supported I,Y,T's
10-15 Lying DB Ext Rotations, each side

A) Snatch Complex:
EMOMx7
3 Power Snatch @65%
2 Hang Squat Snatch
1 OHS
*Build if possible, base load on feel of form and technique

B) 20min AMRAP

12 Ring Dips
9 PullIUps
6 HSPU