WOD

5 rounds for time:

10 Alternating Arm DB Snatch 22,5/15

10 Burpees Over DB

Sama kuin Sali

3 Rounds:
25 AbMat Sit-ups
150 Meter Front Rack Dumbbell Walk 15/10kg
25 AbMat Sit-ups
15 Front Squats 50/40kg

Partner WOD
30rft
6 wall balls
3 HSPU
1 Power clean 80/60kg
Alternate full rounds

*Choose 1:
- Reverse Hyper: 3 x 20. Rest 60s.
- Sledpull Backward x 400 Meters, AFAP.
- Rollback Triceps Extensions: 3 x 15. Rest 60s.
- DB shrugs: 3 x 15. Rest 60s.

Gymnastics Skill Work x 15 Minutes:

Kipping Handstand Push-Up

Option 1: Practice reps from the headstand position and going up only. This is suitable if you don't yet have a strict handstand push-up

Option 2: If you have strict handstand push-ups, then you can practice some kipping handstand push-ups starting from the top position.

Oly Skill Work x 15 Minutes

Snatch Technique
- Use approx 60-70% of max and perform sets of 1-3 reps with a focus on technique development.
- The coach will give specific tips to help you improve.

AMRAP 30mins with a partner:

Buy in:
209 Double Unders split however

Then,

Remaining time AMRAP:
7 Power Snatch @60/42.5kg
15 Thrusters @60/42.5kg
18 Calorie Row
*you go , I go

Goal: 4+ rounds

AMRAP 17

8 Box jumps 30/24"
7 Strict C2B
40/30 Cal Ski

Sumomaastavetotekniikka /

3 x 3 sumomave