• 10 Round of:
BB Power Snatch 1 rep + BB Hang Squat Snatch 1 rep + BB Squat Snatch touch n’ go 1 rep

Use 70% 1RM of Squat Snatch
5 Min Timecap

Strength: 5x2 OHS@90%

Wod: Emom for 9 mins
Min 1- 15 Burpees

Min 2- 20 wall ball
Min 2- 3 RMU

Wod: this is aimed to test your range and speed on the Movements , test yourself and aim to stay as close to the prescribed numbers as possible.

pressi 3x5

rinnalleveto kolmesta kohtaa (lattiasta, polvelta, puolesta reidestä)

1+1+1@65%
1+1+1@70%
1+1+1@75%
+
1+1+1@MAX

Työntöveto puolesta reidestä

2@85%
2@90%
2x2@95%

3x60s tangon pito päänpäällä te otteella (seisten)
3x20-30 linkkarit

5 Minutes of Static Stretching or 10 minutes of "Recovery" on the bike, rower or light jog.

3 x10 Sphinx Push-ups
30" Chest Facing wall handstand hold
https://vimeo.com/178422998

5 x
3 Strict pull-ups (weighted)
4 Kipping ( no weight)
2 Strict pull-ups (weighted)
3 Kipping ( no weight)
1 Strict Pull-up ( weighted)
2 kipping ( no weight)
* Advanced: Kipping chest to bar
https://vimeo.com/175741058

6 x 0:15's False Grip Holds on Rings
https://vimeo.com/177415732

• Climb with use of legs, or legless* For time 1 Rope Climb 40 Hollow rocks https://vimeo.com/175042312 1 rope climb 40 Arch Rocks https://vimeo.com/175175757 1 rope climb 40 over head Sit-ups (15-45lbs bar) ( anchor feer) 1 rope climb accumulate 60's in L-sit 1 rope climb

10 x 3 Strict HSPU
0-5" defict
https://vimeo.com/175132137

Niskantakee Te- leveydellä punnerrus

6x8, pumppia

SO 1:45

Snatch Complex

Hang Power Snatch
Hang Squat Snatch
Squat Snatch

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Post 5 heaviest successful sets

Open 18.2 Re-do
Oppure
• 25 Min E5MOM (ogni 5 min x 5 volte) of:
Row 30 Kcal
BB Shoulder to Overhead (40/30Kg) 20 reps
BB Lateral Burpees 10 reps

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