For Time

Row 500m

3 x max reps ring pull up / parallel ring rows

3 x max reps strict ring dips / ring push ups

For Time:

5-4-3-2 Squat snatch
3-4-5-6 C&J

60/42,5 kg

For time

100 m Farmers Carry 2 x 32/24kg

Then 3 rounds
20 burpees
4 power cleans (70/50kg)
6 front squats (70/50 kg)

Then
100m Farmers Carry @ 2 x 32/24kg

You can use a weight vest if you have one!

75-100 DU's or 1,5 min DU practises
then 3 rounds of :
10-20 DB snatches alt hands
10+10m DB OH lunge walk (10m right hand / 10m left hand straight)
then you do again :
75-100 DU or 1,5 min DU practises

2 rounds
1:30 row
10+10 banded lateral side steps
10 banded air squats
10+10 strict DB press
10-15 band pull aparts

Metcon with partner
3 rounds
20 wall ball shots
40 calories of rowing or 30 cal assault bike
20 push ups
40 weighted abmat sit ups (partner holds your legs)

2 rounds
1:30 ergo
5 inch worm
5 russian baby makers
10+10 reverse lunges with 1 db/kb front rack
10+10 strict db/kb press
5 muscle snatch
5 ohs

Take 3-5 warm up set of : snatch pull + hang squat snatch + OHS and build to start weight (50%)
You guys should be ready to start weightlifting wod after 25-30 minutes preparing.

Snatch balance 1x5 1x3 1x1

• Lisää painoa jokaisella kierroksella, mutta tekniikka edellä

Hard : 3 power cleans + 3 front squat + 3 push jerks
Pretty Hard ;) : 2 power clean + 2 front squat + 2 push jerks
Use 50-60% of your 1 rm clean&jerk.