A1. Dead-lift 3×5 + 5-10lbs from last time
A2. Pulsed hip flexor mobilization
As many rounds as possible in 12 minutes:
100m Sprint,
20 Kettlebell swings,
20 Walking lunges with KB at side (10 Right arm, 10 Left arm)
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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