Focus: 15 Minutes to achieve heaviest set of the following complex:

1 Full Snatch
2 OH Squats

(Goal is to squat with snatch. If you have to power snatch then perform 3 OH. Either way you will squat 3 times)

Metcon: For Time
22 OHS (L3, 135/95 – L2, 115/75, L1 95/65)
800M Run
22 Back Squats (Same wgt as OH)
400M Run
22 Air Squats
200M Run

Score = Heaviest Snatch set completed / Time

A: Power clean 5x2
B1: FC Lunge walk 3x20steps(small steps)
B2: Lat pull down 3xMax
C1: Behind the neck Shoulder press 3x10
C2: DB biceps curl 3x10
D: Drop set OH triceps extensions

Every 10 minutes, for 50 minutes (5 sets) complete the following as quickly as possible:
Run 800 Meters
2 Legless Rope Climbs (15′)
10 Push ups
15 Wallballs (6/9)
20 Burpees Box Jump-Overs (24″/20″)

The expectation is that you will have at least 2 minutes of rest between sets. If you are not getting a bare minimum of two minutes of rest per round, please scale the reps or distances so that you get a bit of rest.

Lepoja.

Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%

Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 70%
Reset the barbell every time on the floor…do not perform these touch and go.

8 kierrosta

3 tiukka C2B
5 box over burpees

7, 6, 5

Total 90min
A. WU 2 rounds: 10 lunges, 10 air squat, 5 box jump 30", 20 abs, 20 backs
Mobility
B. Strength: FS
Etukyykky 4 x 4 rv max
Etukyykky pysäytys pahimpaan kulmaan ja alhaalta pompulla ylös 6 x 1
Jännehyppy 4 x 5

Tauko
Ty veto + rv pysäytyksistä polven alta + ty max
25, 30, 35, 40, 45 eteen, 45, 47.5, 50 rv eteen

Ring dip 3,5,3
Regular dip 6,6

Eilinen / PK lenkki

Work up to 1RM.
Once 1RM is found; drop 15% for 2 x 5