Every 20s for 6 rounds: 1 snatch @65-70%
Rest 2min
Every 40s for 6 rounds: 1 snatch @75-80%
Rest 2min
Every 60s for 6 rounds: 1 snatch @85-90%

On the minute for 4 rounds
1. 5 front squat @65-75% 1RM
2. 30+30s DB side bend
3. Rest

5-5-3-3-1-1-1
Snatch

Scaled WOD
For load:
3-3-3-3-3-3-3
Snatch

For time:
50-40-30-20-10 reps of SDHP 40/30kg
100-80-60-40-20 reps of double-unders

TC: 15 minutes

BENCHMARK WEEKS

"Cindy"
AMRAP 20min
5 pull-up
10 push-up
15 squat

EMOM12
1. 20-30s Star plank (R)
2. 20-30s Star plank (L)
3. 6/6 Single leg DB glute bridge (2s pito)
4. 10-12 Dual DB bicep curl

Skaalaukset:
Star plank->side plank

EMOM5
1 Clean pull + 1 Hang squat clean + 1 Split jerk with 2s pause at the catch
@light weight

Deadlift

4-4-3-3

1-3 reps in tank

AMRAP x 10 MINUTES
15 Box Jumps (60/50cm)
10 Russian KB Swings (24/16kg)
10 Burpees
RPE 7

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - 5 Slow Eccentric Calf Raises w/:01 Pause in Bottom*
MIN 2 - 12 Alt. Bird Dogs**
MIN 3 - 5 Slow Up-Dog to Down Dog
*Stand on an Elevated Surface.
**Focus on keeping ribs pulled down towards hips when arm/leg is extended.

Build to a 1-Rep Snatch (15-17 mins )
or
Technique Practice