WL
Snatch
A. Work up to a heavy single from above the knee
B. Work up to a heavy single from below the knee
C. Work up to a heavy single from the ground

Conditioning
"Nancy"
5 RFT:
400m Run
15 OHS

Stamina Condiitoning
EMOMx10:
Odd: 5 Kipping HSPU
Even: 10 Wall Balls

35+

Five rounds for time of:
70/47,5kg Deadlift, 12 reps
70/47,5kg Hang power clean, 9 reps
70/47,5kg Push jerk, 6 reps

5 ROUND OF:
15 DB ON CHEST SIT UP 22,15/15 15/10
MAX REPS STRICT HSPU
REST 30"

AMRAP in 15 minutes:

4 Snatches 70/45kg
8 Box jumps 30/24”
12 CTB

3 kierrosta

30 kahvakuulaheilautusta
20 goblet kyykkyä
10 boxihyppyä
400 m juoksu

Choose ONE of the following sports

Swim 3-4 x 400m TT, recover 4:00-5:00
Bike 3-4 x 5k TT, recover 4:00-5:00
Run 3-4 x 800m TT, recover 4:00-5:00
Row 3-4 x 1k TT, recover 4:00-5:00

4 rounds of:
10 KB deadlifts
12 KB Gorilla rows
10 Arch rocks
12 Renegade rows
Rest

Power Snatch 3-3-3-3-3, Bygg upp till tung 3:a
Strict Pull ups 3xMax
+
Team Wod, In teams of 3:
20min amrap:
1: 200m Farmer carry 24/16kg
2: Burpees
3: Row for cal

Choose ONE of the following sports

Swim : Repeat 75m, recover :30 until form/pace deteriorates

Bike : Repeat 800m, recover :30 until form/pace deteriorates

Run : Repeat 200m, recover :30 until form/pace deteriorates

Row :Repeat 250m, recover :30 until form/pace deteriorates

Ruck : Repeat 800m, recover :30 until form/pace deteriorates

Joka alkava 2 min x 5

7 box jumps täydelliseen kyykkyyn
3 PEP + 10 sec hs pito.