3 x 10/10

8-8-6-6 V.1-2/120s

Wod
Teams of 2 Partner Wod I go U go
4 min Work 1.5 min Rest
1. Double KB Russian Swing @12/20
2. Double KB Lunges + 1 double KB Front Squat for Meter @12/20
3. Double KB Clean & Jerk @12/20
4. Double KB Snatch @12/20
5. Double KB Thruster @12/20

500m row
3x
5 plyo push up
7 BB bent over row
5 1 arm db sots press e/s

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BENCH PRESS

5 x 5
@ 85-87.5%
Rest as needed

AMRAP 15

15 Med Ball Cleans 12/9
20 Push Press 52/35kg
25 m farmers carry 32/25kg

A: Triples hip squat snatch @light weigh tecnique is the key
B: muscle clean + hip squat clean + front squat @moderate weight
C: Clean pull Emom 7’ :4 rep of max squat clean

1. Clean 40kg
2. Front Squat - 70kg PR

1. Dumbbell bent over row * 10-12
2. Ring dips * 3-5 — 6 rounds

5rft
20cal row
6 TTB
8 Double Kb clean & PP@16kg kbs
10 Burpees

for quality 4 rounds of

super set 1
15 toes on the plate RDL in to
15 walking lunge
@ 22.5/17.5kg

rest 2min then

super set 2
8 bulgarian split squat e/s
@ 22.5/17.5kg
into
max effort hip thrust 100/70kg