5 sets for load:
5 Dead-lifts,
4 Hang Cleans,
3 Shoulder to overhead,
5 Front squats
2 Rounds, 1 min at each:
Row for cals,
Box jumps,
Push press 95/65,
KB Swing,
Rest
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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