1 min on, 1 min off x3 rounds @moderate pace:
Ski, Bike, Row
AMRAP in 10 min:
250m run,
1 Round of ‘Cindy’ (5 Pull-ups, 10 push-ups, 15 Air squats)
1 min on, 1 min off x3 rounds @moderate pace:
Ski, Bike, Row
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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