3 Power snatch
3 OHS

(60%/Snatch 1RM)

Snatch + Hang snatch: x5

Käsipaino penkkipunnerrus 4x12

2 min. tauot

Need, 1 plate (10-45lbs), 1-2Green bands looped at hip height on uprights, 1 TRX, 1Mat

1.Max Time Wall sit (plate OH if possible)
2. Max Time Low Push-Up Hold (knees OK) (Plate on back if trainers are jerks)
3. Max Drop Squats (Hold Plate on back)
4. Max Speed on Curve (or .06 distance)
5. Max Hollow Leg Flutters (holding plate)
6. Max Supine Plank Hold (TRX or on ground)
7. Max Time Green Band Running on Spot before you slow down (loop 1 or 2 bands around upright, climb inside loop - band on hips, walk out under tension, high knees as fast as you can resisting tension.

Half start at #1. Other half start at #4 Curve.
AFRAP As few rounds as possible wins remainder of class. Still sprint your guts out on curve.

DJ can loop the stop drop roll anthem:

3 rounds

10-15 weighted sit ups
20 bar twist
10-20 hollow rocks

Front squat 6 x 4, 85 %

7x1(Snatch Grip Deadlift + Power Snatch + Overhead Squat + Snatch Balance)

10 hspu
15 sumo deadlifts @ 60/40kg
20 lunges (bar @ the back) @ 60/40kg

3 Rounds for time, alternate with partner:

75 x Double Under
50 x Calories Rowing
3 x Rope Climb

20min AMRAP of:
6 x strict HSPU
12 x KB swings 24/16kg
30 x DU