EMOM x5: 20 KB swings
A. Alternating on the minute x12 minutes: 3 Dead-lift >70%, 5 Push Press >70%
B. 15-12-9-6: Power cleans 155/105, Over box jumps 24/20, Push-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,
A Kilo website. All rights reserved.
