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07.7.2022 PARTNER DAY


WARM UP

- 10 Shuttle Run

- 10 Air Squat

- 20 Skipping rope

- 20m Walking lunges

- 20m toes touches



STRENGTH w/ partner

(0-8mins)

from ground:

- 1 power Snatch

- 1 Hang Snatch

- 1 Overhead Squat

(8-10mins)

- Max reps power Snatch



WOD 1 (cap15)

- 2000m machine (YGIG)

* every 2mins:

- 6 Synchronized power clean

* Cash out:

- 20 Synchronized Burpee over the bar


WOD 2 (cap12)

- 50 Shoulder to overhead (split)

* 10 Synchronized DB box step over

- 50 KB Swing (Split)

* 10 Sync DB box step over

- 50 Wall-balls (split)

* 10 Sync DB box step over

- 50 Toes to bar / knees to elbow (split)

* 10 Sync DB box step overs

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