Warm-up
Dynamic mobility:
Walking knee grab,
Walking heel grab,
Goblet squats,
Beat swings,
Dowel pass-throughs
WOD
A.Unbroken thruster ladder, 1-5, rest 4 min x2
B.In 60s: 15 wallballs, row for max meters, rest 2 min x5
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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