Primer: 3 Rounds
60s Bike or Row
8 Reverse OH Barbell Lunges (each side)
16 Glute Bridges
Mobility:
Spiderman
Inch Worms
Technique Practice: Power Snatch
1 Power Snatch Every 45 seconds x 10
Build to a working weight where you’re technically a stud! Crisp, Fast movement
WOD: “Overrated” – 5 Rounds For Time
7 Power Snatches @ 135/95
14 Box Jump Overs @ 24/20
Time Cap 13 Minutes
AT HOME WOD:
Dumbbell Version:5 Rounds
7 Double DB Snatches
14 Box Jump Overs
Bulletproof Shoulders: 5 Rounds
7 Sumo Deadlift high Pulls
14 Box Step overs @ 24/20
Bodyweight Version:
10 Ground to overhead with an odd object
14 Tuck Jumps