PRIMER:
8 Minutes for Quality:
60s Row
10 Box Step ups
20 Mountain Climbers
2 Muscle Snatches + 2 SGPP + 2 OHS + 2 SB + 2 Hang Squat Snatch
MOBILITY:
Pigeon pose
Calf stretch
GYM WOD:
Muscle Memory – 5 Rounds
12 Box Jump Overs @ 30/24
9 Power Snatches @ 155/105
6 Ring Muscle Ups or 6 Devil Presses @ 50/35
Time Cap 18 Minutes
AT HOME WOD:
Dumbbell Version:
12 Box Jump Overs
9 Double DB Snatches @ 50/35
6 Man Makers
Bulletproof Shoulders:
12 Box Jump Overs
9 Sumo Deadlift High Pulls
6 Renegade Rows
No Equipment:
12 Box Jump Overs
9 PVC Power Snatches
6 Burpee Broad Jumps