Warm-up
Goblet squats 3×10,
KB press 3×5/side,
Strict pullups 3×8,
OHS 3×10
Strength
A. Back squat 1RM
B. Alternating on the minute x6 each, power clean x5 reps, push jerk x3 reps
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,
A Kilo website. All rights reserved.
