Pause snatch 8x3

Stop at each position for 3sec

• Hang
• High hang
• Bottom of OHS

Max 50% of 1RM

Death by ground to overhead 60/40kg.

13 min Amrap:

1 Rope Climb
11 Pull Ups
20 DU´s
14 Box Jumps

3-4 rounds for quality and minimum rest:

20 x weighted lunge
15 x good morning / hip extension
15 x weighted sit-up / GHD sit-up
15 x supine ring row
Start light and add more weight as you proceed.

Press 5-5-5 reps

3 rounds for cooldown:

• 20 KB Swings @ 24/16kg
• 15 Sit Ups
• 10 Box Jumps @ 60/50cm

EMOM 10
2 Power Cleans
-work up to heaviest possible 2RM

20min AMRAP:

• 5 Body Weight Bench Press (Scale to 75% of 1RM)
• 5 Deadlift @ 1.5x Bodyweight (Scale to 75% of 1RM)
• 10 GHD Sit-ups

"René"

7 kierrosta aikaa vastaan:

• 400m juoksu/ laite
• 21 askelkyykkykävely
• 15 leuanveto
• 9 burpee

BENCHMARK
50-40-30-20-10 reps for time:
Double-unders
Sit-ups

Scaled WOD
For time:
30-20-10 reps of:
Single-unders
Feet-anchored sit-ups