Warm-up
Three rounds:
Around the body x10/each direction,
Goblet squat x10,
Turkish get-up x3/side
WOD
4 sets
Back squat, 8 reps @~75%
1 Prowler push – as heavy as possible.
Rest 3 min
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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