10x2 Snatches @85-90% of 2RM (every 1:30)
+
10x1 Snatch @85-90% (every 60sec)

Partner WOD

For time
60 Calories or 600 m run
60 Wall Balls
60 Toes-to-bar

60 Calories or 600 m run
60 Burpee-Box Jump Overa
60 Single Arm Hang Clean & Jerk

60 Calories or 600 m run
60 Pistols
60 Push-ups

60 Calories or 600 m run
60 Single Arm Devils Press
60 Single Arm Overhead Walking Lunges
Time ⏱

• Max Calories or shuttle runs (10m) until the clock hits 45minutes

5 Rounds For Time [35 Minute Cap]:
40/30 Calorie Row
3 Rope Climbs
20 Double Dumbbell Deadlifts
100 Meter Farmers Carry

Dumbbells: 22,5/15kg

Etukyykky 3 sek. pysäytyksellä 5x5

2 wall walks
2 deadlifts (93/143 kg)

ScaledWOD
AMRAP 8:
2 inch worms + push-up
2 deadlifts

For time:
15 Snatches (Squat) @40% of 1RM
10 Pullups
30 Double Unders

12 Snatches @50%
10 Pullups
30 Double Unders

9 Snatches @60%
10 Pullups
30 Double Unders

6 Snatches @70%
10 Pullups
30 Double Unders

3 Snatches @80%
10 Pullups
30 Double Unders

12 EMOM:

1 snatch + 1 OHS

70% of snatch max.

"Grace"
For time

30 Clean & jerk 60/43kg
Timecap: 6 min

Extra:
Single Leg FL Calf Raises
2 x 20 each. Rest 60s.

Superset
A1. Glute Bridge KB Floor Press
4 x 8-10 @3s down. Rest 60s.
– 1-2 Warm-up Sets
– Stick w the tempo

A2. Supinated Grip Inverted Rows
4 x 12-15. Rest 60s.

4 Rounds For Time
30 Double Unders
20/16 Cal Row/ Bike/ Ski
90 Meter Farmers Carry (32/24 kg)

– Goal: Challenging effort