3 Sets of:
Double KB Farmer Carry (2X32Kg) max distance unbroken Rest as need each sets

1 round

snatch deadlift to knee x 5
snatch pull to pockets x 5
snatch high pull x 5
(5 sec eccentric)

1 round

Muscle snatch x 5
Power snatch x 5
Power Snatch + OH Squat x 5
Full Snatch From Deck x 5

3 position snatch

1 x 60%
2 x 65%
4 x 70%"

Wod: 10rds (40 mins)
1: 20 cal row
2: 10 T2B
3: 50 DUs
4: 10 DBsnatch@22.5/15kg

The aim is to build that engine , keep moving fast and push yourself towards the RXd movements and volume.

3 x

20 sek etunojapito yläasennossa renkailla, 40 sek lepo
20 sek etunojapito ala-asennossa renkailla, 40 sek lepo
20 sek leuanvetopito / rengassoutupito, 40 sek lepo

3 x max reps vaakarengassoutu (vain puhtaat toistot)

3 x max reps rengaspunnerrus

Perform 3 snatches from the ground EMOM for 10minutes

Tempaus, taskuilta, polvelta, maasta

2x1+1+1@70%
2x1+1+1@75%

Tempaus 3RM

Takakyykky

3x3@80%

15min to find 1RM

3-4 rounds, rest as needed:

1) 5 Weighted C2B
2) 5-15 Weighted Ring Dip
3) 10 Double KB Push Press

rive ja työntö 6x2 nouseva
80 cal pyörää kovaa
WOD
venyttely