EMOM (12 mins.)
Every minute on the minute for 12 mins., working through the four movements in order. Rest for whatever is left of each minute.

• 12x MB Thrusters

• 8x Single-leg DB RDLs (each side)

• 12x DB Muscle Snatch (Slow)

• 20x Lateral Shuffles (total)

There is no score. The target is completing every minute's work with rest to spare.

Scaling & Safety

• Make it easier: Go lighter or drop the load on MB Thrusters and DB Muscle Snatch (Slow). Shorten the distance on Lateral Shuffles.

• Modify for pregnancy: Widen your stance on MB Thrusters and DB Muscle Snatch (Slow), and start each snatch from knee height so your head stays above your hips. Use a wall for balance and a shallower hinge on Single-leg DB RDLs.

• Adapt for postpartum: Breathe out as you press MB Thrusters and lift DB Muscle Snatch (Slow). Keep your hips level on Single-leg DB RDLs, and lighten the load if you notice pressure or leaking.