30 Snatch (60/42.5)

For Time
1 mile Run
100 Chest-to-Bar Pull-Ups
200 Burpees
300 2-count Flutter Kicks
1 mile Run
Every 6 minutes perform:
9 Toes-to-Bars
11 Sit-Ups

Athlete may partition the pull-ups, burpees and flutter kicks as needed, in any order or mix of sets. After each 6 minutes athlete must complete the toes-to-bar and sit-ups, then resume where they left off. End with the second mile run.

-rapuhengittelyt, pumppailut,
-Lapapunnerrukset

Sivutaivutus, 2 x 15 / puoli

5 rounds for quality:
30 second Sorenson hold

100ft/arm Single Arm Kettlebell Front Rack carry (Heavy but 100ft UB)
10 Strict Toes to bar or V-Ups
100ft/arm Single Arm Kettlebell Farmers Carry (Heavy but 100ft UB)

Warm-Up

3 rounds

snatch deadlift to knee x 5
snatch pull to pockets x 5
snatch high pull x 5
(5 sec eccentric)

3 rounds

Muscle snatch x 5
Power snatch x 5
Power Snatch + OH Squat x 5
Full Snatch From Deck x 5

*Strength
*
High Hang Snatch 5 x 5

Weighted pull ups and ring dips:

x10-9-8-7-6-5-4-3-2-1

(+10kg vest / not for time)

Työntö, (1+1+1)x5x80%

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run

GRT(20)
On the 4:00 x5
400m run
10 plyo jumps

Finisher
50 kneeling crunch
1:00 quad stretch