6 Rounds
Sprint 100m – start lying face down on the ground
Rest 2-3 minutes
Get some "friends", race on all 6.

Front squat. Advanced 3 x 3, Beginner 3 x 5. Use same weight across. 

5X1 Paused Clean (3 count pause at knee) + 1 Paused Hang Clean (3 count pause in hang at knee) + 1 Jerk

AMRAP 12min:
10 S2OH (60/42.5kg)
10 T2B
30 DU's

4-5 rounds of:
6-12 ring dips or push ups / push ups (strict dips)
2-4 rope climbs
8-12 ring row / tee liikkeestä itsellesi sopivan raskas.
rest 1,5-2 min between rounds ja tekniikat kunnossa.

3 Rounds
Row 500/400m
Rest 1 minute
Row 400/300m
Rest 1 minute
Row 300/200m
Rest 3 minutes

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