Hang Squat Clean 5x3 reps

Snatch Push Press
5r2s
5r2s

1A: 5 mins working on partner assisted strict RMU

1B: 3x10 min Amrap (2 min rest and rotation)
1-
1 person performs 20 medball clean@9/6
1 person performs ME BBJO@24/20”
*switch after medball cleans
Score is BBJO

2-
1 person performs 20 AKBS@24/16
1 person performs ME DUs
*switch after AKBS
Score is DUs

3-
1 person performs 20 D-ball over the shoulder
1 person performs ME Sit ups
*switch after D-ball
Score is sit ups

Throwing Practice - 30 mins

6 x 10lb rocks (accuracy)
10 foot target x 2
20 foot target x 2
30 foot target x 2

2 standard softballs (distance)
6 x (2 right hand / 2 left hand) as far as you can.

Complete as many reps as possible in 10 minutes of:

• 135-lb. snatches, 10 reps
• 155-lb. snatches, 10 reps
• 185-lb. snatches, 10 reps
• 205-lb. snatches, 10 reps
• 225-lb. snatches, 10 reps
• 245-lb. snatches, max reps

Aikaa vastaan

15-12-9

• Varpaat tankoon
• Sumomave

For time

• 30 DU
• 10 deadlifts
• 30 DU
• 8 deadlifts
• 30 DU
• 6 deadlifts
• 30 DU
• 4 deadlifts
• 30 DU
• 2 deadlifts

weigths:
- Rx: 120/80kg
- S1: 90/50kg
- S2: 60/30kg

21-15-9
DB Snatch
Ring Dips

Core Complex