10 OHS (50% of 1RM OHS)
50 Double unders

WOD 03/02/2014
Etukyykky/takakyykky 2/4 X8
Eli kaks etukyykkyä ja vaihto tanko niskaan ja neljä takakyykkyä
2min pal sarjojen välissä

Hang Power Snatch: 6 x 3 @75%. Rest 90s.
- This is 6 "work sets"
- take 3-4 sets to build to a moderate weight.
- Beginner: Light loads focusing on technique

1a) Hang Power Snatch: 6 x 3 @70%. Rest 90s.
- This is 6 "work sets"
- Take 3-4 sets to build to a moderate weight.
- Beginner: Work technique with a light bar

1b) Banded Pull-apart at eye level: In between sets of Hang Power Snatch perform 10 slow + controlled banded pull-aparts. Rest 30s

30 Dumbbell Snatches (22.5/15)
30 Box Jumps
30 Burpee
30 Toes to Bar

3-5 Rounds for quality;
3 wall climbs
10 Dips
3 skin the cats
15 hollow rocks
10 V sit ups

AMRAP 11:00
1 Rope Climb
10 Toes to Bar
15 Power Snatch (35/25kg)

Rx+ : Legless RC (42.5/30kg)

Dynamic floor press
12 x 3 @ 40%
30s Recovery

10 Power clean (60/40)
10 T2B

(Time cap: 7min)

Overhead squat as narrow as possible

5x3@moderate