Warm-up
KB warm-up:
10 circles each way,
10 goblet squats,
10 swings,
10 clean and press
x2 rounds
Squat snatch practice – 10 min
WOD
200m run,
5 squat snatch,
6 bar-over burpees,
rest 3 min,
x5 sets
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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