Warm-up
Goblet squats 3×10,
KB press 3×5/side,
Strict pullups 3×8,
OHS 3×10
WOD
100 Double unders,
50 Push-ups,
40 Toes to bar,
30 DB push press,
100′ DB walking lunges
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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