EMOM x6:
Above the knee clean pull + power clean
Below the knee clean pull + squat clean
+
6-minutes to build to a heavy set for the day:
3 squat cleans
AMRAP in 8-minute:
2-4-6-8-etc. ascending shoulder to overhead
30 double-unders between each set
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,
A Kilo website. All rights reserved.
