Snatch pull + snatch + OHS: x5
(Climbing)

Back Squat
100 x 100 kg
For time

3 tabataa, 8x20s on / 10s off.
a) thrusters with barbell 20/15
b) db or kb snatch alternating hands 24-32kg/15-20kg.
c) run or row.
2 min rest between tabatas.

http://opexfit.com/september-24-2014/

A. snatch balance build to a tough single perfect form

B. hang snatch build to a tough single in 15mins

C. 25 reps snatch 77% of B for time

AD 1min 90% aerobic
rest walk 1min x 5
rest 3mins
Row 500m 97% effort

Notes:
– no riding weight down for A
- Record/compare 1RM hang Snatch here: https://www.wodconnect.com/workouts/hang-snatch-1rm
– take your time start clock when at 40% of 1rm hang snatch
– record time for C

A.
Four sets of:
Deadlift x 4-6 reps

B.
Three rounds for time of:
400 Meter Run or 800 wattbike
15 Kettlebell Swings
20 Box step ups

http://opexfit.com/september-23-2014/

A. emom – 16 min
odd – HPC x 2 moderate weight waveload
even – 20 DU + 2 ring MU

B. emom – 16 min
odd – 5 x DL TnG moderate same loads throughout
even – 7 ring dips kipping

C. emom – 16 min
odd – KBS russian tough x 10
even – 10 burpees AFAP

Notes:
– weights can go up and down on HPC – probably 50-70% 1RM depending on form
– same loads across for DL, work on load and breathing
– last emom is conditioning based sets – get breathing rate up and show control"

18 minutes 90 sec. ON/90 sec. OFF (6 Rounds)

5 Push presses 50/35kg
5 bar over burpee
5 Toes to bar
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AFAP (As Fast As Possible)
30 Clean & Jerks 60/40kg

Tee mahdollisimman raskas 5+5 kahvakuulalla

3x70%, 3x80%, 3x90%+