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 then perform 3×1.1 @90%
C. Back Squat – Build to a heavy set of ten (heavier than last week)
D. Back Squat – 2×10@90% of ‘C’
E1. Deficit Snatch Grip Romanion Deadlift – 4×6-8 @21X1 Tempo; Rest 60-sec
E2. Dumbbell Split Squat (rear foot on plate) – 4×6-8/leg @20X1 Tempo; Rest 120-sec
+
20 minute EMOM
1 – 30-sec Row @85%
2 – 30-sec Double Kettlebell Deadlift
3 – 50 Double Unders
4 – 30-sec Double Kettlebell Front Squat
5 – 50’ Reverse Sled Drag*
*Drag weight attached to ring strap and ring if no access to sled
