Warmup:
800 m jog
Dynamic Range of Motion warmup
Strength:
10-1
Ring Rows
Plank reaches across body
WOD:
Partner Jackie:
Format:
4 x 250 m row
4 x 15 thrusters
4 x 10 pullups
*Alternate rounds between partners!
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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