TOUCH-AND-GO POWER SNATCH

3-3-3-3-3

20 minutes to warm up and build up to a heavy triple. If you’re newer to the lift, then work up to a medium-heavy load on the complex of: 3 Snatch Deadlifts + Mid-Hang Power Snatches. No press outs, no starfishes.

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For Time:
10-9-8-7-6-5-4-3-2-1
Bodyweight Deadlifts
Push-Ups

The Deadlift should be on the light side of medium for you and unbroken on the fast end.

Post time and Rx to comments.

Shoulder press 3x3
Push press 3x3
Push jerk 3x3

3 Sets NFT
20sec Single Arm Wall Facing Handstand Hold/arm
20sec Single Arm Active Hang/arm
10m Seal Walk
10 rower Pike Ups

75 min

2.Conditioning
A. 8-minute AMRAP
5 (squat) Snatch @ 52.5/35kg (115/75lbs) > 5 HSPU
10 Toes to bar
15 Air squat
Result: 4 rounds + 8 T2B

Active recovery (walk, easy AB/row/ski erg) for 4-minutes before part B

B. 8-minute AMRAP
5 Power clean and jerk @ 70/47.5kg (155/105lbs) > 5 ring dip
10 Pull up
15 Box jump, 24/20″ > box step ups
Result: 3 rounds + 5 ring dips

Active recovery (walk, easy AB/row/ski erg) for 4-minutes before part C

C. 8-minute AMRAP
5 Deadlift @ 92.5/65kg (205/145lbs) > 5 cal row
10 Bar facing burpees > 5 burpees over the erg
Result: 5 rounds + 1 cal row

COOL DOWN
A. Walk for 5 minutes
B. Lunge and/or Thoracic Flow

Warmup:

5 min jump rope

Skills:
Worked on kipping pullups

WOD:
20 min AMRAP
50 DU (did 150 SU)
as many strict pullups w/o failure

Did total of 8 strict and 10 w/red band

12 min EMOM:

Joka alkava min tee 2 rinnallevetoa + 3 korkeaa boxihyppyä

Deadlift 4 x 6r @65%

33,28. Leuat vartalosoutuna.

Total 90min
WU: 1000m row, 3 rounds: rope climb, hand stand, 10 KB snatch (8kg, 12kg, 12kg)
Mobility
HBBS, Wendler week 1
Pull-ups day 6, negative 6, 10, 8, 8, 12
Ring dips, negative 5x8
500m row

3 rundia
12 x Front Squat
12 x Boxihyppy 50 cm syväkyykyllä 20" WB sylissä