A1. Front squat 3×5 +5-10lbs from July 10
A2. Wide stance anti-rotation chop x6/side
3 Rounds:
25 Unbroken Toes to bar,
25 Unbroken Push-ups
*Scale toes to bar for knees to elbow, toes to belly button or if grip is an issue, use rings.
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.
