Bridge Run
Warmup:
5 rounds:
5 ring rows
5 relax to hollows
5 kb swing & squat
5 pigeons/leg
Lift Technique:
Bergener Warmup
Presses, behind the neck, in front, push press, push jerk
WOD:
“Grace”
30 clean and jerks for time!
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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