0:00 - Intro
0:08 - Squat Snatch Demo
0:33 - Class WOD
2:18 - Home Gym
3:00 - Body Armor
4:34 - Mobility
Squat Snatch
Build to Heavy Single
"Over and Out"
For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)
HOME GYM
20-18-16-14-12-10:
Alternating Dumbbell Power Snatches (50/35) Video
After Each Round:
10 Lateral Burpees Over Dumbbell
Body Armor
3 Giant Sets:
9 Tempo Single Arm Bent Over Row (Left) Video
21 Banded Good Mornings Video
9 Tempo Single Arm Bent Over Row (Right) Video
21 Banded Pull-Aparts Video
Tempo: 3 Seconds Down + Fast Up
GENERAL WARM-UP
2 Rounds
30 Seconds Each
Lateral Squats
PVC Pass Throughs [ Ссылка ]
Inchworms to Push-up
PVC Overhead Squats
Active Spidermans [ Ссылка ]
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
[ Ссылка ]
MOBILITY
Wall Squat with PVC : 1 Minute
[ Ссылка ]
PVC Sotts Press: 1 Minute
