AMRAP in 10 minutes:
15 Box jumps 24/20,
15 Shoulder to overhead 115/83,
10 Toes to bar,
10 Push-ups
Rest 10 min
AMRAP in 10 minutes, ascending ladder:
Squat snatch,
Chest to bar pull-up
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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