A1. Bent over row 3×5, 4×5, no rest
A2. Deep squat breathing with lat stretch x5 breaths, no rest
B1. Front squat 3×8, 3×8, no rest
B2. Weighted chin-ups 3×8, 3×8, rest 60s
C. 5 sets: 16 DB Walking lunges, 20 Face pulls, 30 Band rows, rest 60s
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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