22 Apr WOD- Wednesday, April 23

Mobilize: 12 min to mobilize hips, ankles, and shoulders

1. Trailing Leg Hip Extension
2. Banded Heel Cord- Anterior Approach
3. Banded Heel Cord- Posterior Approach
3. Overhead Tissue Smash

Warm up: 3 sets at light (~ 40%-50% 1RM Snatch)

1 SN DL Shrug + 1 SN DL High Pull +1 Hang Pwr Snatch + 1 Hang Squat Snatch + 1 Snatch

Benchmark: (20-30 min)

Find 1 Rep Max Snatch
Power or squat snatch is acceptable

-OR-

Snatch 8×1 @ comfortable weight for quality/ technique

Finish: External Rotator Cuff Exercies 2 sets of each.

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