A: Dropsnatch 3 rep@40% x 3 set

B: Powerposition Snatch 3 rep@40% x 2 set

C: Mid-hang Snatch 3 rep@50% x 3 set

D: Snatch 3 rep@60-70% x 3 set + 2 rep@70-80% x 3 set

E: Barbell Rollout 15 rep x 3 set

(du sparar resultat från C: Mid-hang Snatch)

C: Bear Complex 10rep@moderate weight
vila 2min x 5 set

D.
For time:
Row 2000 Meters
40 Burpees Over the Erg
20 Overhead Walking Lunges (175/115 lbs)

For time:

• 15 muscle-ups
• 205-lb. squat clean, 1 rep
• 225-lb. squat clean, 1 rep
• 245-lb. squat clean, 1 rep
• 255-lb. squat clean, 1 rep
• 265-lb. squat clean, 1 rep

B.
In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
20 Calories of Rowing
10 Dumbbell Push Press
As soon as the Concept 2 is available, the next teammate jumps on and starts his/her 20 cals.

Every 2min for 10min

Back squat x 10 (n. 60%)

5 RFT:

30 x DU's
10 x Squat clean (60/40kg)

3 RFT:

10 x Push press (60/40kg)
15 x GHD sit ups
600m Run (2 rounds)

Power Snatch: 7x3

3 RFT
15 burpees pull ups/burpees touch the bar
10 pistols e.l.
15 toes to bar
400m run