20 AMRAP
20cal soutu
10 GHD
20cal assaultbike
10 dippiä

20 min AMRAP
10 DL 100 kg
10 Burpees

15 min AMRAP
15 POWER SNATCH 40 kg
30 DOUBLE UNDERS

A.
Every 90 seconds, for 9 minutes (6 sets):
Jerk x 2 reps @ 75-90%

Use jerk blocks if possible. Mark your feet and set your goal to be perfect with your footwork and mechanics for each jerk.

B.
Every 3 minutes, for 15 minutes (5 sets) for times:
Row 300/250 Meters
3 Power Snatches @ 70% of 1-RM Snatch
6 Overhead Squats

Finish each set as quickly as possible and note times for each.

Pre-WOD
8 rounds x 3 Strict Press, 2 Push Press, 1 Push Jerk (90% of Strict Press)
65# for 5rnds, 75# for 3rnds
5 RFT
5 HSPU (negatives)
7 T2B
9 Box Jump (30/24")

Maastaveto 3x8

21-15-9
Box jumps
Thrusters 30kg
Push ups

Etukyykkyjä low bar-tekniikalla.

5 rounds
5-8 pull up: top to half way
10-15/ leg glute kicks

3 rounds
20 dB bent over top down row
30sec 90 degree bicep hold

4 rounds
3 + 3 negative rope pull up
40/40sec glute hold

3X3MIN AMRAP:
300M RUN
MAX REPS OF HEAVY POWER SNATCH
2MIN REST

The result is the sum of power snatch reps from all the rounds.