Snatch + low hang snatch*

8 x 1+1 @ 70-85%, go every 1:30

Snatch pull + low hang* snatch pull + low hang snatch

5 x 1+1+1 @ 50%1RM snatch, EMOM

Low hang = below the knee

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

AMRAP 12

20 Wallball Shots 20/14p
20 Sit-Ups
20 Push-Ups
20 Kettlebell Swing
20 Reverse Lunges

A.1) Muscle snatch + snatch balance 2+2 ~10min

B.1) Snatch
60%×2 70%×2 80%×2(×2)

C.1) Clean & Jerk 2+1
60%×1 70%×1 80%×2

D.1) Back squat
60%×1 70%×1 80%×1 85%×3(×3)

E.1) Good morning w/5.sec eccentric
4×5

Vipunostot taakse 5x20

Kapea penkki 5x5x60%
-3s stopit

Kohautukset käsipainoilla penkin päässä istuen 3x15

Suorinjaloin maastaveto käsipainoilla 3x15

Hauiskääntö tangolla 3x20

For time complete:

30 - 20 - 10:
* wall balls (20/14 lbs)
* pull-ups
30 - 20 - 10:
* alternating DB snatch (32/20 kg)
* push-ups

A.1) Tall snatch ×5 ~10min

B.1) Power snatch
60%×2 65%×2 70%×2 75%×1 65%×2 70%×2

C.1) Power clean + power jerk
60%×2+1 65%×2+1 70%×2+1 75%×1+1 65%×2+1 70%×2+1

D.1) Clean high pull (use arms after contact)
4×3 @85%

E.1) Back squat
60%×2 70%×2 80%×2 85%×2