20 minutes:
10 alt. thoracic bridge
10/10 crossbody chops
3x/side 4 point touch
10 alt. grapevine box step overs
10 rounds alternating: (5 each)
12 DB deadlifts
9 DB hang power cleans
6 DB push-press
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.
