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