Warm-up
Calf stretch 2 min /side
Goblet squat x10
Fwd lunge, Bkwd lunge, squat x10 /side
Good mornings x10
Double kb clean and jerk 3×8 building up
WOD
3 rounds for time:
200m run,
50 double unders,
25 thrusters
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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