3 rounds:
10 dowel pass throughs
10 hollow rock to seated press
5 dragon flies
10 relax to press
EMOM x 24:
1. 8-12 toes to bar
2. 16 walking lunges
3. 40 second reverse plank
4. 10 candle sticks
5. 12-15 straight banded press downs
6. 30-40s double under practice
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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