A1. Front squat 4×6, 2×6, No Rest
A2. Bent over row 4×6, 2×6, Rest as needed
B1. 1 leg KB RDL 1×8/8, 3×8/8, No rest
B2. Chin-ups 4xSubmax + 10s hang on last rep, Rest as needed
C. 10 Rounds for time:
10 KB Swings,
10 Air squats
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.
