Bench press @21X1
4×8, Build to a heavy set, then
3×5 at heavy 8 weight, rest 60s between sets
3 sets: 5-1 Tall kneeling alternating ISO press
Then, 20 reps per arm, heavy single-arm DB row
5 Rounds, 40s work, 20s rest: Low bear pull-through
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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