A1. Chin-ups 3×5 across, +5lbs from June 19
A2. 8 Strict Toes to bar
2 Rounds for time:
100m Sled drag,
20 Slam-ball,
800m run,
20 DB Thrusters 35/25,
750m row,
20 Overhead squats 65/45
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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