Primer: 3 Rounds:
60s Bike or Row
10 Air Squats
8 Reverse OH Barbell Lunges (each side)
16 Glute Bridges with 10s Hold to Finish
Mobility:
Warrior Squat
Technique
5 x 1 Power Snatch + 3 OHS
On The Every 90 Seconds
WOD: Wide Awake
21-15-9 Pwr Snatches | C2B
21-15-9 Overhead Squats | BFB
@115/85
Time Cap: 18 Minutes
Modifications:
C2B: KBS @ 70/44
OHS: Front Squats
Dumbbell
21-15-9
Double DB Snatch | C2B
21-15-9
Single DB OHS | Burpees Over DB
Bulletproof Shoulders:
21-15-9
SDLHP | Russian KBS
21-15-9 Single DB OH Lunges | 63-45-27 Mountain Climbers
Bodyweight Version:
30-20-10
Push Ups | C2B
30-20-10
Lunges | Burpees