A.  EMOM 10 Minutes:  Drop Snatch + Overhead Squat: 3.3

Drop Snatch + Overhead Squat

B.  4 Sets Not For Time:
10 DB Crossbody Muscle Snatch/side
12 Ring Rows (hold 1 sec at top of each rep…BIG CHEST at the top)
20 KB Deadbugs  (SLOW. 2 sec exhale on each rep. Time under tension is what makes this effective)
12 sec FWB Sprint @ 100%
Rest 60-90 sec


DB Crossbody Muscle Snatch

KB Deadbug
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