20 Min AMRAP of:
Double KB Shoulder to Overhead (2X24/16Kg) 20 reps
Pull Ups 40 reps
Double Unders 60 reps
Run 800 m

Strength : 15 mins to build upto a heavy complex of
Power snatch
Hang snatch
OHS

Wod: 3RFT
15 Power snatch@40/30
12 Pull ups
9 Burpees

EMOM 8

3 x High Hang Squat Snatch@start 50%, climbing heavy

EMOM 8

2 x Hang squat Snatch@ climbing heavy

EMOM 8

1 x squat snatch@Go fucking heavy!

Korkeasta riipusta = taskuilta. Emomien välissä ei ole taukoja.

Weighted Chinup 1 RM, then
- Rest 3min
Max Chinups without weight (tai paksumpi kuminauha)
- Rest 3min
Max Chinups without weight

Find technical heavy:

Squat clean + Low hang squat clean + 2 Split jerk

EMOM 5

AMRAP 16

10 m HS walk
25 thrusters 42,5/30kg
10+10 Pistols

Back Squat

14-12-10-8-6

SO 3:00

Result is lifted kilos

3*
100* DU
30* Thruster 40/30kg
50* Abmat Sit Up

Start every 10'

For Time
50* Strict Pull Ups

For time:

Row 500/450m
3 squat snatch 65/50/35kg
Row 500/450m
3 squat snatch 70/55/37,5kg
Row 500m/450m
3 squat snatch 75/60/37,5kg