Squat snatch 4 RM tn’go

3 rounds:

20 dumbbell burpee snatch (25 lbs each)
40 sit-up
60 double unders

"Omatoiminen WOD"

Run:

1.6km x1 OR (1x6min)
Rest 4min

800m x2 OR (2x3min)
Rest 3min

400m x3 OR (3x90s.)
Rest 2min

200m x4 OR (4x45s.)
Rest 1min

Go hard! Not all out.

Partner WOD
26 minute AMRAP

Run 400 meters
Hang clean and jerks

Run 400 meters
Back squats (from ground)

Run 400 meters
Burpees

Run 400 meters
Double unders

Used 73# bar

1200 m of:
Run @ max effort

Pre-WOD:
5x5 Back Squat- 135# for 5

WOD:
- 10x25M XPO Sled Push
- Planks; Waiting between sets
- 5x25M Heavy Farmers Carry- 70#

10 RFT
500m row
400m run

7 rounds

15 Kettlebell swings 1.5P
15 Power Cleans 95lb
15 Box Jumps 24"

Pre-WOD:
- Work up to a heavy snatch; power or squat
80# trying to get 85#

WOD - For Time:
- 10, 8, 6, 4, 2 Power Snatch 65#
- 50 DUs between each set - Burpee/singles mod

Post-WOD:
- 10,8,6,4,2 Weighted Sit Ups 25#
- 10,8, 6,4,2 Unweighted Sit Ups
Note: Alternate between weighted and unweighted
Completed on GHD

Every 2 minutes, for 20 minutes (10 sets) of:
Clean & Jerk x 1 rep

*Sets 1-2 – 70-75%
*Sets 3-4 – 75-80%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
*Sets 9-10 – 90-95%