PRIMER:
4 Rounds:
60s Row
2 Muscle Snatches +
2 SGPP +
2 Pause OHS +
2 Snatch Balances +
2 Hang Squat Snatches
5 Sots Presses or 10 Pass Throughs
MOBILITY:
Extended Arm Lizard Pose
STRENGTH:
Spend 5-8 minutes Warming up your Snatch to the weight you want to use for the workout.
GYM WOD:
6x AMRAP 2 (2 Minutes rest btw rounds)
30 Air Squats
20 Push Ups
10 Chest to bar Pull Ups
RX: Max Squat Snatches @ 155/105
Scaled: Single DB Overhead Lunges
C2B: KBS
AT HOME WOD:
Dumbbell Version:
20 Air Squats
15 Push Ups
10 Pull Ups
Max Double DB Power Snatch
Bulletproof Shoulders:
20 Air Squats
40 Shoulder Taps
10 Bent Over Rows
Max DB Overhead Lunges
Bodyweight:
30 Air Squats
20 Push Ups
10 Chest to Bar Pull Ups
Max Wall Walks