20 minutes Easy:
10 alt. thoracic bridges
10/10 wide stane rotation
1 minute of 90/90 sit throughs
10/10 crossbody deadlifts
5 alt.bear to crab o bear to crab
20 minute AMRAP:
3 wallclimbs
30 wallballs
20 shuttle runs
3 wallclimbs
30 ring rows
20 shuttle runs
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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