A1. RDL 4×4, 2×4, No Rest
A2. Push press 4×4, 2×4, Rest as needed
B1. Chest supported death march x16 steps x4 sets,
B2. 1/2 Kneeling DB press 1×8/s 3×8/s, Rest as needed
C. Death By: Hang squat cleans, Bar facing burpees
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.
