In 20 minutes perform
Bridge run,
Rounds of:
5 KB Snatch /arm,
5 Rev. lunge with twist /side,
5 Hollow body/superman
30 min @ moderate effort:
Sled drag fwd/bkwd,
30 Walking lunges,
200m sandbag carry,
15 Push-ups,
15 Sit-ups
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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