EMOM x6:
Pull from above knee,
Pull from below knee,
Clean from floor,
Power jerk x2
Light
Rest 3 min
EMOM x6:
2 Cleans,
2 Jerks
Up to 75%
Rest 3 min
EMOM x6:
1 Clean and jerk
Up to 90%
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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