WOD - Dec 12, 2017

A. Snatch balance - 3x3 *light, use as warm up for B
B. Overhead squat - 2x6 @ 70-80% of snatch
+
21-15-9
OHS
Handstand push up (or seated DB strict press)

Sport - 185/125#
RX - 135/95#
MRX - 115/75#
Teen - 65/55#

Sport - 
Before:
A. Shoulder ROM + stabilization (https://www.youtube.com/watch?v=1YHIV4a81Os)
B1. I-Y-T w/light weight - 10x2
B2. Internal/external rotations w/band - 10/side x2

After:
A. 10 min AMRAP
5 Sandbag cleans @ 150/100#
50 ft HS walk (or seal walk)
15 Cal AB
B. 3 sets
10 AB wheel rollouts
20 V-ups
30 crunches
-rest as needed-