Great Information on Recovery. If you can, take some time to listen to this podcast by Ben Bergeron.
Warm-up: 1/2 Tabata – Jump Rope, Air Squats, Sit-ups. Dynamic Stretch
Stength: Hang Squat Snatch
BBWU4S
Primer- Snatch High Pull from Hang Position 3-3-3
Then
Hang Squat Snatch 5-4-3-3-2-2-2
Focus on good hip extension and speed through the middle. Keep the weight manageable throughout.
WOD: ALL SHOOK UP
15 AMRAP
30 Double Unders 2/1
10 Slamball 40/30
Icing: Shoulder Mobility – Spend time on the rack with the bands.