Primer: 3 Rounds:
60s Bike or Row
8 Reverse OH Barbell Lunges (each side)
16 Glute Bridges
Mobility:
Spiderman
Inch Worms
WOD: “Clear The Air”
2 Rounds
400M Row |30 Lunges | 20 Power Snatches @ 95/65
Directly Into
2 Rounds
400M Row | 30 Box Step ups | 20 Power Snatches @ 95/65
Time Cap 18 Minutes
Mindset: Attack the barbell, fast transition back to get the rower started.
Modifications:
Rower: .6 Mile Bike
Dumbbell Version: 4 Rounds:
400M Row | 30 Lunges | 20 DOuble DB Snatches @ 35/20
Bulletproof Shoulders: 4 Rounds:
400M Row | 30 Lunges | 20 Russian KB Swings @ 53/35
Bodyweight Version: 4 Rounds
400M Run | 30 Lunges | 20 Pull Ups