2x: 30s each
Supine hip circles, Hip flexor stretch, and adductor stretch
2x: 30s each
hip flexor march, deficit calf raise, KB halo + squat
Back Squat 6 x 6 (2-3 warm up sets)
8 min AMRAP:
10 Plate Ground to Overhead
20 OH walking lunges
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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