2 Rounds:
1 minute ski erg
30s external rotations
10/10 single arm pull-downs
10 banded bent over rows
5 sets:
4-6 reps HEAVY Barbell Bent Over Rows
– rest 60-90 seconds –
In Partners:
100 DB hang power cleans
100 shuttle runs
100 DB push-press
100 double unders
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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