Hang power snatch

Start from full extension, go to hang and catch in a small squat. Extend all the way up to finish the movement.

Post as 3 x 5, 3 x 3 or 3 x 1

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Movement video:
https://goo.gl/8Ddwb4

For Time:
Buy In: 100 Double-Unders

Then, 3 Rounds of:
3 Squat Snatches @70%
5 Bar Muscle-Ups

Cash Out: 100 Double-Unders

Split jerk
Find heavy double in 10 minutes (from the rack)

-10 minute time strict time. The idea of short time is that you don't get max weights here, try to get 80-90% of 2rm.

Every 4:00 For 5 Rounds:
500/400m Row
- Score is the slowest round

Aikaa vastaan:

• 500m soutu
• 15 push press (N 35kg / M 50kg)
• 400m soutu
• 12 push press
• 300m soutu
• 9 push press
• 200m soutu
• 6 push press
• 100m soutu
• 3 push press

30s on/15s off x 12:
1) KB J-Hook Grip Farmers Carry
2) DB Pinch Grip Carry
3) Neutral Bar Hang

Back Squat

4-4-4-8-8-8

Go Every 3:00

50 - 40 - 30 - 20 - 10
Double Under
Russian Twist 15/10kg

TC 10min

6 x ( 1 x Snatch High Pull + 1 x Hang Squat Snatch) (Under Knee)

65 - 75 %

SO 1:30

Omatoimi:

Snatch High Pull = Lähtee lattiasta. Rauhallisesti polven ohi, tanko päätyy rintalastan korkeudelle, käänärpäät ylhäällä.

Hang Squat Snatch = Polven alta, kyykkyyn nosto. Tee kuormilla joilla kyykkyyn nostaminen onnistuu.

AMRAP 15

250 Air Squats
100 Double Unders
50 Push-Ups
200 Air Squats
75 Double Unders
25 Push-Ups