Snatch, Heavy Single

‪Team of 2 WOD‬ "MELISSA" I go you go
‪
(A) Athlete A‬
‪(B) Athlete B‬
‪---‬
‪‪‪A 18 Man Makers 2x22,5/15 15/10
‪B 28 Box Jumps over
‪A 28 Box Jumps over
‪B 18 Man Makers 2x22,5/15 15/10
‪A 11 Squat clean 80/60 60/40
‪B 28 toes to bar/k2c
‪A 28 toes to bar
‪B 11 squat clean 80/60 60/40
‪A 18 Man Makers 2x22,5/15 15/10
‪B 28 alt DB Snatch 22,5/15 15/10
‪A 28 alt Db Snatch

‪B 18 Man Makers 2x22,5/15 15/10‬
‪A+B 100 Syncro Burpee over the bar facing

Split Jerk. Every 60-90sec

Set 1-3@72-76%
Set 4-6@76-80%
Set 7-9@80-84%

Bar from the rack or blocks

Optional Accessory:

4 rounds, rest as needed:

10 Plate Sit-Up (feet anchored)
6+6 Single Leg KB Deadlift

RPE 3-4

30 DU
15/12cal Row
10 Burpees

The goal is to get 1:1 work/rest ratio.

1) 5 Strict Chin-ups
2) 5 Strict Ring dips
3) 3 Box jumps 100/80cm
4) Rest

Penkki 3x2x70%, 1x77,5%, 1x85%
Jalkanostot maaten 50 toistoa (ala-asennossa 3s stoppi)
Vauhtipunnerrus 5x5 kevyt/räjähtävä
Facepulls 50 toistoa

Partner wod, in teams of two:
Wall ball x10
K2E x8
Burpee x6

Meantime other one is rowing.
Total of 4k row.
Go with 70-80% effort.

Hypyt/loikat 5x3
Maastaveto 3x2x70%, 1x77,5%, 1x85%
Voimapyörä 5x3-8 (lopussa 3s pito)
Dead row 3x6

Optional Accessory:

3-4 rounds, rest as needed:

1) 5+5 KB Windmill
2) 5 high Box Jump
3) 20-30 Wall Facing Shoulder Taps
4) 15-25 GHD Sit-Up

RPE 3-4