Warm-up
EMOM x5: 20 KBS,
10 Alt. groiners,
10 Alt. pigeons,
10 Sumo squats,
10 Cossack squats
AMRAP in 20 min:
100m run,
10 Bar facing burpees,
5 Dead-lifts
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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