Warm-up
5 minute flow + Clean and jerk warm-up
*OR*
6-8 min:
6 1DB Burpee deadlifts
8 Pike push-ups
12 Weighted glute bridges
Strength
EMOM x10, starting at moderate weight:
2 Power clean + Jerk
*OR*
3-5/side Single arm DB Hang clean and jerk
WOD
4 minutes on, 2 minutes off x3 sets:
400m run
20 KB Swings
AMRAP Box jumps in remaining time
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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