1) Power Snatch + Squat Snatch: Work up to a moderate set of 1 + 1. Rest 90s.

2a) Front Rack Reverse Lunges: 3 x 6 ea. Rest 30s.
2b) 1-Arm KB Rows w. rotation: 3 x 8-10 ea. Rest 30s.

3a) 1-Arm DB Push Press: 3 x 6 ea. Rest 30s.
3b) DB Zottaman Curls: 3 x 10. Rest 30s.

21-18-15-12-9-6-3 Reps,
For Time Thrusters (pvc)
Bar Facing Burpees

AFAP
25cal row
then
24 clean&jerk @60/45
11 burpees over the barbell
then
90 double unders

3 hengen joukkueissa

4 min aikaa tehdä

20 leukaa
20 clean (15 kg)

Jos ehtii pääsee eteenpäin

4 min aikaa

20 leukaa
15 clean (20 kg)

ja taas

4 min aikaa

20 leukaa
10 clean (30 kg)

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
8 superman
8 hip rotations per
8 frog jumps

Metcon/*Rx(15)
30-20-10
row/ad cals
du's x3 singles
sit ups

OR

Make up a missed wod.

Finisher
stretch and roll
60 rtw

Snatch 6x2
Push press 5x5
Back squat 5x5

3-minute row for max calories

Strict pull-ups https://vimeo.com/175741058

8 x 3 @ 40% if 1RM

3-4 sets for quality:
Pick one dumbbell or Kettlebell to use for all movements
20 Single Arm DB Overhead Squat (10 reps per arm)
10 Single Arm DB Shoulder to over head (5 reps per arm)
20 Alternating Goblet Cossack Squat
10 Single Arm Ring rows (5 reps per arm)

Puijon portaat by Maria!

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