Power snatch 6x2

In teams of two, with one person working at a time, complete:
50 Power Cleans (135/95 lbs)
800 Meter Run (400 Meters each)
50 Front Squats (135/95 lbs)
800 Meter Run (400 Meters each)
50 Shoulder to Overhead (135/95 lbs)
800 Meter Run

6 x 3, climbing heavy

Go every 2:30

5 Squat clean EMOM for 10 minutes

3 RDS x 4 Minute AMRAP:
4 Box Jump 75cm
8 Kettlebell Swing 24Kg
16 Squat
1 minute rest after each 4 min cycle. Continue with AMRAP score each cycle.

Complete as many reps as possible in 2 minutes of

• 5 squat clean and jerks
• Max-rep feet-elevated ring rows

Rest 1 minute between sets. Repeat for a total of 5 sets. Use 70% of your best squat clean and jerk.

pullups
5-4-3-2-1

squat
warmup, then 3x3 @ 65kg (75%)
substituting for wendler day 1 week 1

3 min
6 alternating pistols
9 burpees

3 min
6 pushups
9 jumping air squats

Kolmen liikkeen AMRAP

Superkidsit:
12-9-7
Vauhtipunnerrus (1-5 kg käsipainoit)
Abmat-vatsat
Kyykky (1-5 kg käsipainoit käsissäjat

Ninjat:
15-12-9
Vauhtipunnerrus (10-15 kg)
Abmat-vatsat
Rinnalleveto (10-15 kg)

WOD:
3 rounds

300 m row
30 lunges
12 ringdips
12 burpee boxjumps

Penkki 6x3x60%
Vinopenkki 4x10
Vapaavalintainen selkäliike 4x10-20 (supersarjana vinopenkin kanssa)
Vipunostot käsipainoilla sivuille/taakse/eteen 1 sarja /suunta