A2. Press
A2. Hip Thrust
6@55%,
6@65%,
6@75%,
AMRAP @85%,
AMRAP @adjusted weight (4 or less go down, 8 or more go up)
3 sets:
8 Snatch grip dead-lift,
10 DB Curl and press,
10 Hip and back extensions
Bonus:
800m empty prowler
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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