A. 9 minute EMOM
1 – 30-sec Contralateral Deadbug https://www.youtube.com/watch?v=bQkwJfebYA8
2 – 20-sec Captain Morgan/side https://www.youtube.com/watch?v=Gk3Id1hK508&t=51s
3 – 30-sec Sorenson Hold
B. Power Snatch – Build to a heavy 1.1.1 then perform 3×1.1.1 @90%
C. Back Squat – Build to a heavy set of ten at RPE 8
D1. Snatch Grip Romanion Deadlift – 4×6-8 @21X1 Tempo; Rest 60-sec
D2. Dumbbell Split Squat – 4×6-8/leg @20X1 Tempo; Rest 120-sec https://www.youtube.com/watch?v=lHa6aCpFndo
+
20 minute EMOM
1 – 20-sec Assault Bike @85-90%
2 – 30-45-sec Double Kettlebell Front Rack Carry (moderate)
3 – 20-sec Ski Erg @85-90%
4 – 30-45-sec Farmers Carry (moderate)
5 – 50’ Prowler/Box Push (moderate)
