Six sets of (3+3)

Acsessuary for snatch

1a) High Hang Squat Clean - 5 x 3 w/ 1 sec. pause in the bottom of the squat
* Attempt slightly heavier load than last week. Each set should be unbroken without putting the bar down.

1b) Quadruped Hip Rocking x 5/side b/t sets of High Hang Squat Cleans

day 10, 5x5 @ 85%

day 9, 6x2 @ 80%

8 rounds for fun:

500 m ski
500 m row
450 m run
5 pull-ups

With 8 kg vest.

(Yläkerta)
400m Row
25 GHD sit-up ( scale to 20 or 15 if needed)
(Alakerta)
20 frontrack lunges (60/42.5)
10 Power snatch (60/42.5)

Hatch squat week 9 day 2

Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges

+.
15min emom:
1 – Dumbbell Shoulder Press x 8
2 – Supine Chinese Plank x 30-45 seconds
3 – Bent-Over Barbell Row x 6
+
For time:
40/30 Calories of Rowing
30 Dumbbell Thrusters
20 Box Jump-Overs

Running WOD:
5 mins easy pace
50 secs fast pace
5 mins easy pace
1 min rest

4 mins easy pace
40 secs fast pace
4 mins easy pace
1 min rest

3 mins easy pace
30 secs fast pace
3 mins easy pace
1 min rest

2 mins easy pace
20 secs fast pace
2 mins easy pace
1 min rest

1 min easy pace
10 secs fast pace
1 min easy pace
Done!!