3021; 6,6,6,6 reps; rest 60sec x 3 (weighted - build)

3 x 12
One arm DB Row ( Heavy but not Maximal)

TOUCH-AND-GO POWER SNATCH
3-5-10-5-3

Each set should be heavy for the rep range. These should be true touch-and-go without the need for the barbell to be resting in the hang on the way down. If you’re newer to the lift, then focus more on maintaining good positions and a close bar path than on hanging on to the bar, and do sets of quick bailed singes as needed.

Post loads to comments.
Exposure 3 of 8

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For Time:
15 Deadlifts 275/185
50 Double-Unders
12 Deadlifts
40 Double-Unders
9 Deadlifts
30 Double-Unders
6 Deadlifts
20 Double-Unders
3 Deadlifts
10 Double-Unders

The barbell weight should be medium-heavy for you, and challenging to perform the reps unbroken. Scale the Dubs to 2x Singles or perform about half the attempts as needed.

Post time and Rx to comments.

Warm up/SKill: Hollow Rock 10-30sec

Wod
5 Rounds
5 Wall Walk Ups
Max Bench Press 40kg/20kg

Total REPS bench press

Cash Out:
Superman
L-Sit Hold

6 x 5
Pausing Ring Push-ups ( Pause at bottom 0:05's each rep)
https://vimeo.com/175184265

6 x
10 Scapular protractions https://vimeo.com/175146552
10 scapular retractions https://vimeo.com/175147428
20 Hollow rocks https://vimeo.com/175042312

Perform the following movements for quality for 20min

• 15 Hollow rock
• 1-3 Skin the cat
• 5+5 Pistol squat
• 15 Banded sotts pull down

Focus on quality of movement over speed.

3 kierrosta

20 sek roikkuminen pääalaspäin renkailla
20 sek roikkuminen tangosta
20 sek lankkupito etunojassa nojapuilla /käsipainoilla
20 sek hollow pito
lepo tarpeen mukaan pitojen välissä

5 x 2 +2 c&J

4 x
10 Strict HSPU https://vimeo.com/175132137
1:00 AMRAP coans https://vimeo.com/175115146