PRIMER:
8 Minutes for Quality
60s Row
5 Muscle Clean and Press
10 Good Mornings
20 Mountain Climbers
MOBILITY:
Pigeon pose
Calf Stretch
GYM WOD:
PHIL COLLINS – 10 Rounds For Time
3 Power Clean and Jerk @ 185/135
6 Lateral Burpees Over the Bar
9 KB Swings @ 70/53
Time Cap 20 Minutes
AT HOME WOD:
Dumbbell Version:
3 Double DB Power Clean and Jerk
6 Lateral Burpees Over DB
9 DB Hang Snatches
Bulletproof Shoulders:
3 Pendlay Rows
6 Top Up Burpees
9 Russian KB Swings
50 Ft Single Arm Overhead Carry
No Equipment:
12 Air Squats
6 Burpees
27 Good Mornings