In WODs

Overhead mobility – slow dislocates and presses from behind neck in lunge, external rotation on floor with partner isolating shoulder

Strength: BB complex for form (50-60% of1RM) – 1 power snatch + 1 high hang snatch + 1 Overhead squat. EMOM for 10 min.

Then, “Nancy”
5FT of:
400m run
15 Overhead Squat (95/65lb)

Beginners: Lighter BB

For those without OHS mobility: Sub DB thruster for OHS

Post WOD mobility: Band distractions and chest openers, roll out legs and calves