Warmup:
Slam ball jumps 20 seconds on/ 40 seconds off
Mobility Session
2 RM Back Squat
10 minute AMRAP:
Row 20 calories
20 double-unders
20 walking lunges/leg
5 minute rest
10 minute AMRAP:
Run 200 m
20 pushups
20 situps
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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