A,
Snatch 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Build up to a heavy set of 3 for the day AND accumulate a total of 4 additional work sets that are within 15% of your best effort for today.

B,
For time:
3 rounds of:
10 Overhead Squats @61/43kg
15 Chest-to-bar Pull-ups
20/17 Echo Bike Calories
-- Rest 1:30 --
3 rounds of:
8 Hang Power Snatches
3 Rope Climbs
20/17 Echo Bike Calories
-- Rest 1:30 --
3 rounds of:
6 Squat Snatches
6 Muscle-ups
20/17 Echo Bike Calories

Goal: Sub 10 min on all intervals

C,
For time:
21 GHD Sit-ups
30m Double Kettlebell Front Rack Carry, 32/24kg
18 GHD Sit-ups
30 m Double Kettlebell Front Rack Carry
15 GHD Sit-ups
30m Double Kettlebell Front Rack Carry
12 GHD Sit-ups
30m Double Kettlebell Front Rack Carry

Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds of :
1:00 row@easy/mod pace
1:00 ski erg @easy/mod pace
5 clean deadlifts
5 hang power cleans
5 push press
5 push up to downdog pose
then
3 rounds
3 power clean + push jerks
climb to workout weight and last round with workout weight

2rounds:

50 DU Scaled 30
20m hs walk Scaled 4 wall walk
50 DU

rest 2min between sets

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds
1:00 row @easy/mod pace
1:00 ski @easy/mod pace
2+2 light kb/db tgu
10 banded good mornings (green band)
5 inch worm with push straigh to strict or jumping pull up
10 ring row
10 barbell bench press (tempo slowly down, fast up)

REST DAY

WOD
25x burpee
25x air squat
25x sit up
400m run/ 200m walk
20x burpee
20x air squat
20x sit up
400m run/ 200m walk
15x burpee
15x air squat
15x sit up
400m run/ 200m walk
10x burpee
10x air squat
10x sit up
400m run/ 200m walk
5x burpee
5x air squat
5x sit up
400m run/ 200m walk

WU
3rds
1min. walk
10x burpee
10x air squat
10x sit up
1min. run

WU
3rds
5+5 KB/DB around body
5+5 KB/DB around head
10x lunge
8x push up
8x up down