Warmup:
ankle mobility
lunge matrix
monster walks
hip flexor stretches
Lift:
4 rounds:
6 box squats
12 glute bridges
25 ohwl
WOD:
Prowler sprints
At least 4 sets each of sprint there high handles, low handles back
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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