Strict press to heavy 4 for the day
EMOM x12:
1. Heavy bench press x5 (@8-10RM)
2. Right arm DB Row x15
3. Left arm DB row x15
10 min abs (5 rounds):
20s Hollow rock,
20s Bicycles,
20s Hollow tuck,
60s rest
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
4 rounds 20 min Core circuit for quality 50 Russian twists 60s plank hold 5 Dragonfly or candlestick 16 weighted dead bugs 20 min to build to a heavy
Snatch warm-up EMOM x6 @light, building to moderate:1 snatch from above the knee1 snatch from below the knee1 snatch from the floor EMOM x6 @moderate,
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