EMOM x15:
1. 30 seconds bench or box shoot-throughs
2. 30 seconds dragon flies
3. 10-15 ring swings
AMRAP in 8 minutes:
8 toes to bar
4 heavy deadlifts
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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