Pull-ups (Kipping or butterfly progression)
4-5 sets:
1 Strict Pull-up, 2 Kipping Pull-ups, 3 Strict Pull-ups, 4 Kipping Pull-ups
AMRAP in 20 min:
2-4-6-8-10 Etc. 100′ Shuttle runs,
2-4-6-8-10 Etc. DB Burpee squat clean thruster
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,
A Kilo website. All rights reserved.
