7 hang power snatches (35/52,5 kg)
3 rope climbs

Scaled WOD
5 rounds for time:
7 hang power snatches
3 pull-to-stands

DELOAD WEEK

A) Every 60s for 4 rounds
3x 1 muscle clean + 1 shoulder press

Every 90s for 4 rounds
3x 1 power clean + 1 push press

Every 90s for 4 rounds
3x 1 power clean + 1 push jerk

*Use moderate weight in the workout

B) Core
Accumulate 30-40/side KB/DB side twist & 60-80 back extensions

6x2min ON 1min OFF

A)
12/9cal
6 T2B
Amrap: KP-tempaus

B)
10 Boxin ylitystä
6 Punnerrusta
Amrap: KP/KK-STOH

Tulos: Amrap-liikkeet yhteensä

ON A 22:00 RUNNING CLOCK...
Build to a 1-Rep Snatch

(Week 1 of 8 Oly Cycle)

3x3 V1-V2

AMRAP in 10 minutes of:
10 deficit HSPU
20 calories row

Rest 3 minutes

AMRAP in 10 minutes of:
1-2-3-4.. Box jump 90/75cm
20 double unders after each set.

Partner workout TBA in the whiteboard!

A) Coordination & agility drills

B) Hang power clean
Every 90s for 4 rounds: 3 hang power clean @65-75% 1RM
Every 75s for 4 rounds: 2 hang power clean @75-85% 1RM
EMOM 4: 1 hang power clean @85%+ 1RM

C) Core OTM 9:
1. Alternating v-ups
2. Double KB front rack carry
3. Rest

PERFORMANCE
1.) 3 SETS
1 Ring Kip Swing + 1 Hips to Ring
-Rest As Needed b/t Sets-

2.) 3 SETS
1 Dynamic Ring Swing + 1 Ring Muscle-Up
-Rest As Needed b/t Sets-

---

FITNESS
1.) 3 SETS
3 Scap Depressions/ Retractions + 1 Burpee + 3 Kip Swing
-Rest As Needed b/t Sets-

2.) 3 SETS
1 Kip Swing + 1 Pull-Up + 1 Push-Up
-Rest As Needed b/t Sets-

5 rounds for time;
20/15 cal machine
4 squat cleans 100/70kg
50 double unders
15 HSPU

TC 22 Mins