Warm-up
A. 10 min run
B1. 2×8 Goblet squat
B2. 2×8 Good mornings
B3. 2×5 Inchworm + push-up
WOD
‘Every rep counts’
AMRAP in 20 minutes:
10 Wallballs, 20/14
10 Box jumps, 20″
10 Dead-lifts, 205/145
10 Burpees
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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