Warm-up
Dynamic mobility:
Knee grab, heel grab, twist x5/side
Arm-bar, half get-up x3/side,
Throacic bridge x5/side,
Half split inchworm x5
WOD
30 Front squats,
30 Ground to overhead,
30 Double unders,
30 Toes to bar
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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