WOD

5 sets to build upto a heavy complex:

2 high hang snatch
2 hang snatch above the knee
2 hang snatch below the knee

10-9-8-7-6-5-4-3-2-1 of sit-ups and a 100 meter sprint between each set.

With a running clock in teams of 2:
10:00 AMRAP
200 Meter Run / ½ Stairs / Row 200m
12 DB Hang Squat Cleans @50/35lbs
*One athlete completes a full round at a time

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Rest 2:00

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10:00 AMRAP
200 Meter Run / ½ Stairs / Row 200m
12 DB Hang Power Cleans @50/35lbs
*One athlete completes a full round at a time

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Rest 2:00

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10:00 AMRAP
30m Unbroken Farmer Carry @ tough weight
*One athlete completes a full round at a time

Straight Leg Raises: 3 x 8-10. Rest 60s.

Yhteiset alkulämmöt (alkaa klo 18)

Maastaveto 5x5x74%

Sivutaivutus 3x15-25/puoli

Leuanveto, vastaote 3-5 sarjaa

min 0-15
10-15 x WB
10-15 x Kick to Handstand
10-15 x DB Snatch

min 16-30
10-15 x KB Swing (light)
10-15 x Stricht T2B/ Leg Raise
10-15 x Burpee

min 31-45
10-15 x Power Clean (light weight)
10-15 x Sit Up
10-15 x Walking Lunge steps

Hang Squat Snatch

5x2@75-90%

Hang Power Snatch

6x2@70-80%

Optional Accessory

GYMNASTIC CONDITIONING

3-4 rounds, rest as needed

1) 10 Plate Sit-Up
2) 10 GHD Hip Extension (loaded)
3) 5-8 Pike Push-Up

10+10 Cossack Squats
10 Romanian Deadlifts 45/30 kg @3311
20 V-ups
90s Rest