3 Rounds for time:
•5 Squat clean thruster 155 lbs ( scale to 2/3 of 1 RM thruster)
•15 Wallball

4X60 second ME Strict TTB – rest 90 sec.

5X2 Pause Snatches (3 count pause at the knee) – heavy but NO MISSES and absolute strict pause at the knee

8 rounds for time of:

*1 Snatch + 1 Overhead squat(75% of 1RM snatch)
*10 Pistols ( alternating legs )
*12 Hand Released push-ups

1 fail snatch = 10 burpee pull-up immediately after workout

On the min for 10 minutes: Snatch balance (no fails)

Snatch High pulls + Muscle snatchs (both on the knee)

3 rounds for quality
2 x 10m HS-walk
4 Muscle Ups
3+3 shrimp squats

Snacth OTM 20min

Mika juoksee kolmea eri intervallia Harjun maastossa klo:16.30. Kaikki ovat tervetulleita liittymään seuraan.

3 x 3 Clean pull, 100-110%