A1. Box squat, 6@55%, 6@70%, 3@85%, 2-4@92.5% x2sets
A2. Supinated grip bent over row – 6@55%, 6@70%, 3@85%, 2-4@92.5% x2sets
3 sets:
8/side Back rack reverse lunge,
10/side 1 Leg KB Deadlift,
10/side 1 Arm KB front squat
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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