5 sets:
8 Ring/Bar dips @22X2,
8 Bent over rows @20X2,
Rest 2 min
For time:
500m row,
100 Double-unders,
50 Overhead squats,
100 Double-unders,
500m row
(15 min cap)
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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