A.) EMOM 5
10 C2B UB

-ota sellanen määrä joka menee UB ja hyvällä tekniikalla

B.) 5 sets every 2 minutes:
2 power snatch + 2 behind the neck snatch grip push press + 2 snatch balance

-max 50-60% of 1RM

C.) Every 3 minutes x 4
10 lateral burpees over the barbell
8 DL
6 thrusters

L1: 42,5kg/30kg
L2: 50/35kg

"Top Down"
With a 12:00 Time Cap:
1 Round:
50 Barbell Burpees
40/30 Calorie Bike
30 Squat Snatches 50/40

Time Remaining: Build to 1RM Hang Snatch

10 x every 2 min Power snatch + hang snatch

3 x tabata (20s ON/10s OFF x 8)
1. KB front rack walking lunges
2. Abmat SU
3. Reverse hypers

Then

4 x 20 Pallof press (alternate L/R)
4 x 1min Superman hold / 1min rest

15min AMRAP of
45 sit ups
30 single arm db hang clean n jerks
15 goblet squats

push press
5-5-5

front squat

in teams of 3:
100cal ab
70 weighted walking lunges
70 t2b
50 weighted walking lunges
50 pull ups
30 weighted walking lunges
30 burpee pull ups
100 cal ab

time cap 30min

Strength 20 to build upto a 1rm snatch

Wod: 8 min Amrap
3 RMU
6 HSPU
9 Press ups

Wod: pace this , focus on quality movements and meet full standards. Tidy these movements up , today forget about your score.

CrossFit Open 19.1!!