A1. Seated press on APRE6
A2. RFESS with DBs x8/side
B. Strength circuit, 3 Rounds not for time:
20 Push-ups,
20 Walking lunges,
20 Toes to bar
– Use weighted vest and additional weight for lunges if capable
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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