Warmup:
Kettlebell Circuit
-arm bars
-getups
-bottom up presses
-windmills
-tators
Technique Work:
Pull-Up Practice
WOD: 4 rounds:
Stations: 30 on/30 off
burpee pullups
rowing
abmat situps
kb swings
wall balls
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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