0:00 - Intro
0:08 - Chalk!
0:13 - Class WOD
1:52 - Home Gym
2:37 - Midline
3:40 - Mobility
"Kicking & Screaming"
AMRAP 20:
10 Power Snatches (115/85)
20 Overhead Squats (115/85)
30 Toes to Bar
40 Single Arm Dumbbell Hang Clean and Jerks (50/35)
HOME GYM
AMRAP 20:
10 Double Dumbbell Power Snatches (50's/35's)
20 Single Arm Dumbbell Overhead Squats (50/35)
30 Toes to Bar
40 Single Arm Dumbbell Hang Clean and Jerks (50/35)
Midline
3 Rounds Not For Time:
1,000 Meter Ski Erg
25 Weighted AbMat Sit-ups Video
Sub 4 Minute Any Machine For Ski Erg
WARM-UP
30 Seconds Each
Active Samson + Air Squat [ Ссылка ]
PVC Pass Throughs [ Ссылка ]
PVC Straight Leg Swings
Active Spiderman + Hamstring Stretch
PVC Overhead Squats
PVC Hollow Hold
Inchworm to Push-up
PVC Sotts Press
PVC Arch Hold
Snatch Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
MOBILITY
Barbell Thoracic Opener: 1 Minute
Dumbbell Warrior Squats: 1 Minute
