30 clean and jerks

got some work to do...

Pre-Wod: Find 3 RM Back Squat (failed at 165)

Metcon: For Time
- 50 KB Swings (50)
- 800 Meter Run
- 25 HSPUs (HRPUs)
- 800 Meter Run
- 50 Pull Ups

• 3 Round of:
BB Overhead Squats (40/30Kg) 25 reps
Bar Facing Burpees 25 reps

For time:
40 Double Unders
SUPINE CHEST TO RING, 21 reps
21 Ttb
30 Double Unders
SUPINE CHEST TO RING, 15 reps
15 TtB
20 Double Unders
SUPINE CHEST TO RING, 9 reps
9 TtB

Raakatempaus
8x2@65%

korkeas Te-veto

4x3@70%

Etukyykky

5x2@60%
5x2@65%

Lisäpainolankku 4x40s

EMOM 20
-snatch pull+3xpower snatch from blocks above knee
N. 55% snatch pr

5 sets of each; 20 sec work: 10 sec rest
Thrusters (15-30lb dbs)
Scissor Lunges
Hollow Rocks

Count your total completed reps

110 min

1.Own skill
A. BMU practice for 15 min
- 1 2 2 3 2 = 10 reps

2.Weightlifting
A. Snatch technique work:
3x3+3+3 SLOW snatch pull from ground + muscle snatch + OHS
15 20 22.5 kg

B. Every 2.5min for a while:
Power snatch + Full snatch from the ground

3.Conditioning
A. 8min amrap @ 90% effort:
3-6-9-12...
Bench press @ 30kg
40m sled push between rounds @ light weight > sled + 20 kg
Result: 10 BP @ round 15

-Rest 4min-

B. Score from A. reversed, For time @ 100% effort
Result: 7.48

4.Accessory
A. 3 rounds of:
8+8 Shoulder CAR's
6+6 Supine rotations
Done

EMOM 12

1 Min : 3 - 5 Bar Muscle Ups
2 Min : Max Unbroken Handstand Walk
3 Min : BearHug D-Ball Carry 40m 60/40kg

Every 4 min x 6
1) 30 cal air bike + 1 rnd DT
2) 1) 30 cal row + 1 rnd DT