Warm-up (20 min easy):
30 Cal row, 100′ Walking lunges,
30 Cal Bike, 50′ Inchworm,
30 Cal ski, 50′ Bear crawl
Every 3 min x 10 sets @increasing effort per set:
15/10 cal row,
10 Wallballs,
10 Burpees to 6″
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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