21-15-9
Thrusters (95/65)
Pull Ups

3X5 Strict Press
1x10 Strict Press
1x20 Strict Press

Four Rounds of:

500m row
Rest 90 seconds between rounds

6*6 etukyykkyä reilulla palauttelulla.

Learning to snatch. New PR 55 kg. Going under is the biggest issue atm.

3 rounds for time:
400M Run
21 KB Swing #53
30 Sit-ups
5 HSPU
10 TTB

Deadlift (use 65-75% 1RM)

Knees-to-Elbow

15-12-9-12-15

AMRAP:

5 Tire Flips (300 lbs)
7 Burpee Tire Jumps
9 Air Squats
After every 4 rounds run 200 M

30 min mobility.

4 rounds of :
-10 burpees
-20 v ups
-10 tricep dips
-10 HSPU's
-20 4count flutter kicks
-10 jumping lunges

5 Minutes Max Air Squats
-1 Minute Break
5 Minutes Max Burpees
-1 Minute Break
5 Minutes Max Push Press (#65)
-1 Minute Break
5 Minute Max Sit Ups

Reps - 600 something

Team Members:

Laura Mazol & Hannah Taylor

Snatch: Toe, Heel, Toe, Heel & Hang snatches: 88

Clean & Jerks: Toe, Heel, Toe, Heel & Hang cleans: 103