12 minutes:
bench t-spine stretch
5/5 thoracic rotations
10 alt. groiner and rotate
30/30 hip flexor stretch
3 x 8 Front Squat
– 3 warm – up sets –
4 sets:
6/6 eccentric hamstring sliders
15 KB swings.
4 sets:
30s front rack march
10 plate pull-overs
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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