Sumo Deadlift @20X1
4×8, Build to a heavy set, then
3×5 at heavy 8 weight, rest 60s between sets
10 Rounds (5 each) I go, You go:
20 Steps HEAVY Death march
10 Rounds (5 each) I go, You go:
40-60s Banded plank
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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