6x2reps@50-60% (tempo 21XX) 2s alas, 1s alhaalla ja terävä ylös ja uusi toisto

work up to 50% of 1 rm snatches,do 3-5 reps while
going up on weights.

Wod 2
2 rounds :
8 power snatches @50%
16 wall ball
rest 2 min
2 rounds
6 power snatches @ 55-60%
12 wall ball
rest 2 min
2 rounds
4 power snatch @65-70%
8 wall ball

5 rounds
4 Overhead Squat @60/42,5kg
8-12 toes to bars
-Rest 1:1-
5 rounds
8-12 Wall Ball 20/14
2-3 rope climbs / 2-3 ring muscle ups / 4-6 burpee pull ups (choose one)

3 rounds
10 romanian deadlifts @40-50% of 1 rm deadlift
5+5 weighted cossack squats
5-10 strict toes to bars
rest 2 min

Every min for 12 minutes
min 1-3 : snatch high pull x 2 reps
min 4-6 : hang power snatch x 2 reps
min 7-9 : power snatch x 1rep + OHS x 2 reps
min 10-12 : snatch x 2 reps
weights @50-70% of 1rm

Every min for 12 minutes
min 1-3 : clean high pull x 2 reps
min 4-6 : hang squat clean x 2 reps
min 7-9 : power clean x 1 + split jerk x 2 reps
min 10-12 : squat clean + split jerk x 1-2 reps
weights 50-70% of 1rm.

Work with partner alternating times
3-4 rounds
200m run
5+5 one arm push press with heavy db
10 box jump/step overs

then take 2-4 minutes and change to other complex

3-4 rounds
250/300m row
5+5 db snatches
10-15 push ups
repeat total 3-4 times

push press

6-4-4-2-2

Back Squat

4 Sets of 2

Send Off 3:00

Shoulder press
4x8x60%
8+ x 60%