PRIMER:
8 Minutes for Quality
Complex:
2 Power Snatches
2 Overhead Squats
2 Hang Squat Snatches
10 Cal Machine
20 Shoulder Taps
MOBILITY:
Extended Arm Lizard
Warrior Squat
GYM WOD: OVER AND OUT
20 Power Snatches @ 135/95
20 Lateral Burpees Over bar
20 Overhead Squats @ 135/95
20 Lateral Burpees Over Bar
20 Squat Snatches @ 135/95
Time Cap: 14 Minutes
AT HOME WOD:
Dumbbell Version:
20 Double DB Power Snatches
20 Burpees Over Dumbbels
20 Single DB Overhead Squats
20 Burpees Over Dumbbells
20 Single DB Squat Snatches
@ 50/35
Bulletproof Shoulders:
20 Sumo Deadlift HP
20 Cal Row
20 Single DB Overhead Lunges
20 Cal Row
20 Goblet Squats
No Equipment:
20 PVC Power Snatches
20 Burpees Over PVC
20 PVC OHS or Jumping Squats
20 Burpees Over PVC
20 Squat Snatches with PVC