A. Dead-lift vs. bands 2×5
B. Bench press 6×6 – +5-10lbs from last week
C. 3 Sets: 5 Muscle ups, 10 Toes to bar, 20 Heavy KB swings, rest 2-3 min
D. 3 sets: 10 Chest to bar, 15 HSPU, 20 Pistols rest 2-3 min
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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