M/E Snatch Anyway, 21-15-9 Ring Dips, OHS@60%1RM

MOBILITY WOD-EPISODE 6 WORKING ON SHOULDER EXTENSION&INTERNAL ROTATION FOR THE SNATCH&RING DIP

SUPER YOUTH

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Snatch-Work to the limits of your movement & Practice T2Bar between sets 

(D) Individually for time-21-15-9 Abmat Situps, OHS@60%1RM

BEGINNER

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Snatch-Work to the limits of your movement & Practice T2Bar between sets 

(D) Individually for time-21-15-9 Abmat Situps, OHS@60%1RM

INTERMEDIATE

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Snatch

(D) Individually for time-21-15-9 T2Bar, OHS@60%1RM

MASTERS 40-49YRS

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Snatch Anyway

(D) Individually for time-21-15-9 Ring Dips, OHS@60%1RM 

MASTERS 50-59YRSs

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA 

(C) Snatch-Work to the limits of your movement & Practice T2Bar between sets 

(D) Individually for time-21-15-9 Abmat Situps, OHS@60%1RM

ADVANCED

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Snatch Anyway

(D) Individually for time-21-15-9 Ring Dips, OHS@60%1RM

ADVANCED STRENGTH ONLY

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Snatch Anyway

(D) M/E Front Squat

FROM THE COACH (A)  (B)  (C) Your choice, from the Hang, Power Snatch etc  (D) Aim for Unbroken on the Dip, Break up the OHS as needed