I will find you, and i will.. learn you

EMOM 24min
1. 8cal bike
2. 12 wb 14lb
3. 16 db snatch 12,5kg
4. 1 rope

90 Minutes Basic Endurance

30 devil press db
50 cal row
5 bar mu
30 burpees
5 strict HSPU
10 strict TTB

Sammakko-hypyt 6 kierrosta (3 etuperin/3 takaperin)
Kyykky 2x10x67%
Kyykky 50%x3min
Hyvää Huomenta päkijöille 5x10
Tasapainolankut 4x20

Front Rack Carry x 5:00 max distance
Then,
5 Minutes of Parasympathetic Breathing OR Light Foam Rolling

General warm up

Metcon:
Only the cards will know..

Parin kanssa

30 Squat
30 push-up
30 K2E
30 Box over burpee
30 Wall Ball
30 pull-up
30 Thruster 40/30
30 KB swing 24/16
30 DB snatch 20/14
30 DL 40/30

Rapukävely 6 kierrosta (3 etuperin / 3 takaperin)
Dead Row 4x6
Maastaveto 2x10x67%
Kahvakuulasoutu vuorotahtiin 4x12-20
Yhden käden punnerrus käsipainolla 3x8-15 / käsi

Snatch working 15-45 minutes. Pick what you need or you can do all the movements and make "whole snatch" workout from this.
Start with drops, balance working, then some tall / hang snatches before doing whole squat snatch. Then finish with some high pulls.
Use light/moderate weight meaning 40-80% of max.

Snatch drop
Snatch balance
Tall snatch
Hang squat snatch
squat snatch
Snatch high pull

3 rounds for time of

• 30 dumbbell snatches
• 30 toes-to-bars

Men 50-lb. dumbbell
Women 35-lb. dumbbell