Snatch pull + hang squat snatch 8 X 1+1

50x box step up
50x kbs 12kg
50x sit ups
50x air squat
50x burpee

A: 8min emom
Triple jump
B: Deadlift 5x5
C: strict chin ups 3xMax
D: For time:
750m row
30 Burpees
15/15 Kb snatch
500m row
20 Burpees
10/10 Kb snatch
250m row
10 Burpees
5/5 Kb snatch

A,
Front Squat 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Complete as many rounds as possible in 12 mins of:
1 Power Snatch @84/57kg
6 Strict Pull-ups
12 Over Unders @60/50cm

Goal: 6+ rounds

C,
Underhand PVC Stretch, 60-90 secs

Banded Lat Stretch, 60 secs/side

3x6 Eccentric Split Squats- 6 secs lowering

Bench press 4-6-8-10-8-6-4 reps

WU
Flow 5 hartiat & rinta
Flow 7, 27 squats

Dry run
6-4-2
Thruster
Devils Press

5 x 5 aika ehkä yks pankidsa

20min AMRAP:

12cal Row
8 TTB
12 DB Snatch
20m Single Arm Overhead Walking Lunge (10m+10m)

Loadings
12,5kg

Back squat 3x6, 3x4, 1x1

4 rounds for time of

• 400-m run
• 1-minute handstand hold