A1. Weighted chin-up 3×5 + 5lbs from last week
A2. 10 Relax to hollow
2 Sets, 60s on 60s off:
Row for cals,
Box jumps,
Wall-balls,
Burpees,
Double-unders,
Rest 5 min between sets
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,
A Kilo website. All rights reserved.
