20 minutes, for quality:
10 candle sticks
Submax handstand hold
10 bench shoot throughs
30-40 seconds reverse plank
45 seconds on, 45 seconds off x 12 sets (3 rounds):
1. Cals
2. Burpee box jump-overs
3. Cals
4. Dumbbell hang clean to overhead
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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