Warm-up
A. 10 min run
B1. Ring rows 2×10
B2. Good mornings 2×10
WOD
30 min @80% effort:
Sled pull fwd/bkwd,
6 Sandbag cleans,
8 Bear hug squats,
12 Slam ball
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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