Warm-up
KB swing 3×10,
Goblet squat 3×10,
Strict pullups 3×8,
Overhead squat 3×10
WOD
3 Rounds for time:
30 KBS,
30 Pullups,
800m run
SWEAT 45 – May 3, 2024
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
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Warm-up
KB swing 3×10,
Goblet squat 3×10,
Strict pullups 3×8,
Overhead squat 3×10
WOD
3 Rounds for time:
30 KBS,
30 Pullups,
800m run
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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