PRIMER:
EMOM x 8
Odd: burpees
Even:
1 Muscle Snatch +
1 SGPP +
1 OHS +
1 Snatch Balance +
1 Hang Snatch
MOBILITY:
Pause OHS
Lizard Stretch
Couch Stretch
STRENGTH:
EMOM x 7
1 Pwr Snatch + 1 OHS
Build to a heavy complex
GYM WOD: Chucky Monkey
9-8-7: Pwr Snatch | OHS
30 Cal Assault Bike
6-5-4: Pwr Snatch | OHS
30 Cal Assault Bike
3-2-1: Pwr Snatch | OHS
RX @ 165/115 | Time Cap: 18 Minutes
Modifications:
OHS: Single DB Overhead Lunges @ 50/35
Assault Bike: 45 Cal Row
AT HOME WOD:
Dumbbell Version:
Double DB Snatch | Single DB OHS
30 Cal Assault Bike
Bulletproof Shoulders:
Renegade Row | Single DB OH Lunges
No Equipment:
PVC Power Snatch |
PVC OHS |
400M Run