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PRIMER:
Primer: EMOM x 8 Alternating Efforts
Odd: 45s Row
Even: 2 Muscle Snatches + 2 SGPP + 2 OHS + 2 Snatch Balances + 2 Hang Squat Snatches
MOBILITY:
Extended Arm Lizard Pose
STRENGTH:
EMOM x 5
2 Hang Power Snatches
*Climbing
GYM WOD:
BI WEEKLY AMRAP 15
10 Bar Facing Burpees
20 Hang Power Snatches @ 95/65
30 cal row
AT HOME WOD:
Dumbbell Version:
10 Burpees Over Dumbbell
20 Double DB Hang Pwr Snatches @ 35/20
30 Cal Machine
Bulletproof Shoulders:
10 Top Up Burpees
20 Russian KB Swings
30 Cal Row
No Equipment:
10 Burpees
20 V-Ups
30 Shuttle Runs