10 Min:
Armbar+Situp x3/side,
KB swings x10,
Beat swing x10,
Wall-climb x1
A. Seated press 2RM
B1. Floor press 5×5
B2. Weighted pull-up 5×5
C1. 1 arm DB strict press 3×8
C2. Kroc row 3×20
D. 10s/10s Plank x12
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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