EMOM x6:
2 drop snatch or snatch balance
2 tall snatch or dip snatch
+
6 minutes to build to a heavy set for the day:
1 snatch pull
1 squat snatch
AMRAP in 9 minutes:
3 overhead squats
6 bar facing burpees
9 box jump overs
Back squat5X5Rest 2:3010 Banded arm wrestlers in between sets 3 sets:8 Chest supported DB Row 5 rounds:500m Row10 burpees over rower
2 sets:30 seconds cat/cow20 seconds hollow hold or progression20 seconds FLR 3 sets:25-50′ seal slider walk10 long sitting plate press 3 sets, for quality:5 candle
20 min Easy:10 Side plank banded row/ side10 slider hamstring curls:30 hollow hold10 Curtsey lunge/side 3 sets building20 single-DB FR step back lunges 5 min
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