Strength
EMOM x12:
E. 6 Front squats, from the floor
O. 6 Strict, weighted pull-ups
Conditioning
4 sets:
Row 300m,
15 Thrusters @95/65,
20 Cal bike
Rest ~2:1
– Perform alternating rounds in a group of 3
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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