Power Snatch

2-2-2-2-1-1-1-1, building

Go Every 1:30

4x
3min ON/2min OFF
alt A and B

A.AMRAP of
30 Double Unders
8 Front Squats 60/40kg

B.In a 3min window
30/25 Calories
+
Max Pullups in the remaining time

15 hang power snatches (30/42,5 kg)
15 bar-facing burpees

Scaled WOD
5 rounds for time:
10 hang power snatches
10 bar-facing burpees
– Jump or step over the bar

Warm Up
2 rounds
2 min cardio
20+20m 90/90 Bottoms Up Kettlebell Carry (per arm)
:20-30 Sec Supinated Grip Passive Hang
4-6 burpee pull ups

Strenght
2 Sets
8 Push Press @55-65%
rest 2-3 min
6 Push Press @65-75%
rest 2-3 min
4 Push Press @75-85%
rest 2-3 min

Metcon
2 sets
12/15 calories ski erg or 9/12 calories air bike
4-6 double db power clean + push press
8-12 hardened ring rows
8-12 burpees
12/15 calories ski erg or 9/12 calories air bike
rest 1:1 bwn sets, alt time with partner full round

5 sets of
3 Front Squat @75-85%
10/arm Single Arm DB/KB Rows

Find your best 5 rep max for the day.
Detail whether touch and go or reset.

For time:
Run, 600 m
3 Pull-ups
3 Overhead Squats, @43/30kg
6 Pull-ups
6 Overhead Squats,
9 Pull-ups
9 Overhead Squats,
12 Pull-ups
12 Overhead Squats,
15 Pull-ups
15 Overhead Squats,
Run, 600 m

Timecap: 15 mins

Optional: Front squat @50/35kg instead of OHS , jumping pull up

3x5 V1

OHS 3 x 5

A) On the minute for 3 rounds
1. 4 tng power clean & jerk @50% 1RM
2. 3 tng power clean & jerk @60% 1RM
3. 2 (tng) power clean & jerk @70% 1RM
4. 1 power clean & jerk @80% 1RM
5. Rest

B) 3 rounds for quality
8-12 wall slide
15+15m KB front rack + overhead carry