3-4 sets:
3 reps per side, 90/90 hip flow
20 alternating grapevine box step-overs *Start @body weight, increase weight every round
AMRAP in 22 minutes:
11 shuttle runs
22 alternating dumbbell snatches
11 shuttle runs
11 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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