Dead-lift reverse drop set 3-2-1 x3 sets, Rest 2 min between
– Use 80-85-90% +5-10lbs per set
Strict weighted pull-ups, 5-5–3-3-3-1-1-1
“JT”
21-15-9:
Handstand push-ups,
Ring Dips,
Push-ups
– 10 min cap
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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