back squat 10-8-6-8-10

Super Sunday (teams of 2-3)

3000m Row / Snatch 1RM ( Both Athletes need to find 1RM on snatch whithin the time it takes to row 3km)

Then

150 Wall Balls (Karen, Working together)

Then

21-15-9 (Partner Fran, one does Thrusters other does pull ups)

Then

60 Clean & Jerk (YGIG Partner Grace) 60/40KG

SCORE IS TOTAL TIME And Combined snatch total.

20 1 arm swings RA 16/12kg
20 1 arm swings LA 16/12kg
20 Burpees
50 DU/200m run
20 1 arm OHS RA/1 arm front rack squats 16/12kg
20 1 arm OHS LA//1 arm front rack squats 16/12kg
20 pull ups/ringrows
100 DU/400m run
20 Suitcase carry lunges LA 16/12kg
20 Suitcase carry lunges RA 16/12kg

Jack & Jill

600m run with 20/10kg plate
30 power clean & jerks 42,5/30kg
600m run with 20/10kg plate
20 power clean & jerks 60/42,5kg
600m run with 20/10kg plate
10 power clean & jerks 82,5/60kg
600m run with 20/10kg plate

Kahtokee rive&työntö paino ohjeet fb

3 Power Cleans + 3 Front Squats + 3 Push Jerks (70/47.5)

Hiidas tempaus veto, 4x4 100%

Partner 0.50 CAL
50 cal Row
50 Wall-balls 9/6kg
50 KB Snatches 24/16kg
50 cal Row
50 Wall-balls 9/6kg
50 KB Clean&Jerks 24/16kg
50 cal Row
50 Wall-balls 9/6kg
50 KB Swings 24/16kg
50 cal Row

One works while the other rests

5 sets of 5 reps @80-90%

12min emom:
1: Wrist roll ups x4
2: Weighted dislocates x10
3: Inchworm to extended plank hold 3x10sec hold
4: 4-8 alternating pistols
+
Hang Snatch 5x3 @ 70%
Snatch Pull 5x3 @90% 1RM Snatch
Back squat 4x5 @75%
+
For time:
50-40-30-20-10 DU
50-40-30-20-10 Wall balls

3 x

5 x hangpowerclean
5 x hang squat clean
5 x power clean
5 x clean
5 x power jerk
5 x split jerk

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