5 Rounds For Time:
500m Row
20 Sit Ups
20cal AB / Ski
40 DU

Painonnosto 27.3.21
1.) Muscle snatch No contact/hook grip + drop snatch 4 x 3+3
2.) Hang power snatch/above knee 5 x 3
3.) Snatch high pull 4 x 3
4.) Front squat 2,2,3,2,2,3
1/rep with double bounce

3 rounds for quality of:
1:00 Pull-up Bar Dead Hang
15 Barbell Bent Over Rows, pick load
20 Banded Lat Pull Downs
10 Banded Face Pulls

WOD
3 sets
24/30 calories of row (mod/fast)
rest 1 min
20/25 calories of row (fast)
rest 1 min
16/20 calories of row (sprint)
rest 1 min
24/30 calories of ski (mod/fast)
rest 1 min
20/25 calories of ski (fast)
rest 1 min
16/20 calories of ski (sprint)
rest 1 min

If you are doing this with partner it dont matter if you start with ski and do row after.

Penkki 2x2x90%

Kyykky 4x2x85%

Penkki käsipainoilla 3x5-8

SitUps 3x15-25

1.) Muscle clean + front squat 4 x 4+4
2.) Dip clean 6 x 3
3.) Power snatch +ohs 5-6 x 2+1
4) 4 x
A.1) Bench press with pause @chest x4
A.2) pendlay row x 6

3 Rounds For Quality:
2min Machine of choice
- :60 easy
- :40 moderate
- :20 hard
10 Banded Good Mornings
10/10 Single Leg Glute Bridge
4 Alt Mountain Climber Lunge Stretch

Warm up

Hips
ankles
core activation e.g. deadbugs
'belly' goat bag swings

Part A

4 sets

12 tempo goblet squats or 6/6 single arm front rack

2 min rest

Part B

8 rounds

15sec work
15 sec rest
Russian kettle bell swings

Part C

3 sets

1 min straight arm plank hold with over head reach swapping hands every 10 sec

1 min rest

Snatch
4x
6 reps
90sec rest

Every minute for 10 minutes:

0-5min
6 reps back squat
6-10min
3 reps back squat