A1. Assisted single leg KB RDL 3×10/s, no rest
A2. Snatch grip; strict press, push press, push jerk 3×3, no rest
B. OHS @22X1 2 waves of 5/4/3 – Second wave heavier
C. EMOM x10:
1. 30s FLR
2. 30s 2KB Front rack hold
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.
