Warm up
10 Perfect burpees, then:
2 Rounds with dowel:
.30 passover (all directions)
.30 Overhead squat
2 Rounds with barbell:
.30 Goodmornings
.30 seconds Sumo deadlift high pull
10:00 cap:
1. Wall squat OR goblet squat 4:00
2. 3x 10 Wall press
[15:00 – 20:00]
Overhead Squat
10 – 10 – 10 – 10 (building)
21 – 15 – 9 :
[12:00 cap]
Sumo deadlift high pull (95/65)
Burpee over bar
Power snatch (95/65)