Every 3:00 x 5 sets, fast:
8 front squats
12 wallballs
16 dumbbell front rack walking lunge steps
3 sets:
10 reps per side, single leg calf raise
10-15 reps per side, single-leg floor slider hamstring curl
3 sets:
30s per side, weighted side plank reach through
30s rest between sides
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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