Rm Power Snatch

"100 Proof “
2 Rounds For Time:
100 Squats
100 Double Unders- 500 singles instead
1000 Meter Run

Post Scores To Comments.

10 x Hill sprint
(Rest 2min between sets)

(Lauttasaaren urheilukenttä)

Maastaveto 5x4

15-10-6 reps for time of:

• Thrusters
• Bar muscle-ups

Men use 165 lb., women use 115 lb.

Voima:
Zercher squat 5x2

Wod:
4 rounds
Sled pull 2 min
Farmer's walk 2 min
Box over burpee 2 min

D.
Three rounds for time:
20 Russian Kettlebell Swings (32/24 kg)
10 Box Jumps (30″/24″)

Rest 2 minutes, and then…

For time:
Row 500 Meters
50 Burpees Over the Erg

B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

and then…
One set of:
85% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

Use the same weight as last week, and aim to beat last week’s score.

B.
Every two minutes, for 16 minutes (8 sets):
Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes

Goal is to use heaviest 2-3 loads from last week for all 8 sets. Use blocks if you have them.

AMRAP 7 min:
- 25 DU.
- 20 Chest to bar pull ups.
- 15 OH squat (20/10 Kgs bumper)

2 min rest.

AMRAP 5 min:
1-2-3-4-5-6-7-8-9......
- Box Jumps (24"/20").
- Wall Ball shots (9/6 kgs).
- Toes to rings/bar.