AMRAP in 8 min:
10 Alternating DB snatch,
30 Double-unders
Rest 3 min
AMRAP in 8 min:
15 Burpees,
15 Pull-ups,
15 Wall-ball
Rest 3 min
AMRAP in 8 min:
3 Muscle-ups,
6 Box jumps,
9 KB Swings
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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