Warm-up
8 minutes:
12 Twisting side plank
12 Burpees, no jump
30s Hollow hold
30s Hollow rock
Strength
2 rounds:
3 minute plank hold (Take breaks as needed)
100 Step skips
5 Dragon flies
2 minutes rest
WOD
4 Rounds for time:
3 KB/DB Deadlifts
6 Steps forwards farmers carry
5 KB/DB Deadlifts
6 Steps backwards farmers carry
7 KB/DB Deadlifts
20 V-ups
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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