Amrap 10
3 ring MU’s
10 wall ball shots

14:00

Snatch 5x2

Keep the weights light, focus on speed under the bar. I used 100kg which is around 80% of my 1rm.

EMOM10

Hang power clean + low hang power clean + clean

3 Sets - Shoulder Positional Holds + Walk/Crawl Variations + Core
35-40sec Wall Facing Handstand (bring hands directly under shoulder)
40-50sec Passive Ring Hang
15m Two Arm KB Rack Duck Walk
12 Ring Body Saw

3 Sets - Glute Activation
10 Single Leg Banded Glute Bridge/leg
10 Clamshell Side Planks (theraband around knees)
30sec - 90 Degree KB Front Rack Squat Hold

5 Rounds:
1:00 - Max Burpee Box Jumps
1:00 - Squat Cleans (70/50kg)
1:00 - Air bike / Row
1:00 - Rest...

In two teams:

8min AMRAP
C2B/pull ups/jumping pull ups (choose number
HS walk/gymnastics bear crawl

Individual wod:

BMFG qualifier 19.1
6min AMRAP
2,4,6,8,10.......
Power clean (80/55)
Burpee box over (24/20)
Then 2min break into:
500m row

Pairs wod:
17.5 (1:1) - 10rds
9 thrusters (42.5/30)
35 DUs

3x 1600m, 5 min rest btw sets.
Keskivauhti = 70-100m yli cooper tavotteen.

Group DROM
OH duck walks

Snatch complex warm up:
5rds
3 muscle snatch + 3 snatch drop

Snatch - 15mins to build to RPE8

Snatch high pull + hang snatch (2s at bottom) + OH squat

Clean and jerk complex warm up:
3rds
3 Muscle clean + 3 tall clean + 3 press in split

Clean & Jerk - 15mins to build to RPE7

3 Clean pull + hang clean (3s at bottom) + split jerk (3s pause)

Snatch DL 3x5 (use 90-120%)

Use straps.