Warm-up
KB swing 3×10,
Goblet squat 3×10,
Strict pullups 3×8,
Ohs 3×10
WOD
100 Wall-balls,
50 Chest to Bar pull-ups,
50 Alternating pistols,
100 One-arm dumbbell snatches
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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