Bent over row @20X2, Build to a heavy 5
4 sets:
8-10 Strict pull-ups @21X1,
30s Plate to chest hold,
Rest as needed
4×20 Chest supported pronated grip DB rows,
Rest 60s
5 sets, 60s on, 30s off:
Dragon flies
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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