Warm-up
3 Rounds:
20s Band bent over rows
40s Superman hold
60s Alternating step-ups
Strength
3 Rounds:
6/side One arm supported bent over rows @30X0
12 Alt. biceps curls
12 Plank drags
WOD
AMRAP in 25 minutes:
5 Man makers
10 Shuttle runs
5/side Weighted step-ups
10 Shuttle runs
5/side Hang snatch
10 Shuttle runs
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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