20 minutes, for quality:
10 reps per side, adductor dip
10 reps per side, T-hip rotation
10 reps alternating, 90/90 hip swivels *no hands!
10 reps per side, half-kneeling band rotation against wall
10 reps per side, wide stance band chop
1 per side, HEAVY Turkish get-up
2 rounds for time of:
50 wallballs
40/32 calories
30 alternating dumbbell snatches
20 toes to bar
10 heavy deadlifts (275/205)
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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