Dead-lift vs. bands 5-3-2
Bench Press 7×4 – Build to last set weeks 5th and 6th set weights then do 1 heavier
Alternating on the minute x8: 10 Toes to bar, 10 Pull-ups
Alternating on the minute x8: 10 HSPU, 5 Muscle-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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