[youtube http://www.youtube.com/watch?v=ACAz6HFj1xE?rel=0&w=560&h=315]
Bulletproof Shoulders.
I have been meaning to post this for nearly a week now, rx but I keep forgetting.  Use these simple stability exercises – they can be done everyday.  We’ll be working them into cashouts regularly.  If you have any questions, ask a coach.  Mobility is great, but stability will help you be tight (read: strong) in important places: like at the bottom of a pull-up, holding a bar over head or pushing against the ground. 
 
Workout of the Day
 
Strength
Take 10 minutes to build to 80% of your 1RM Snatch, then
OTM for 5 min, do 2 Snatch at 80%
At the completion of 5 minutes, do as many Snatches as possible in 2 minutes
 
Metcon
Run 800m
50 Chest to Bar Pullups
Run 800m