Power snatch waves
Wave 1:
3 @65% / 2 @70% / 1 @75%
Wave 2:
3 @70% / 2 @75% / 1 @80%
Wave 3:
3 @75% / 2 @80% / 1 @85%

1) Hang snatch + snatch balance 6x(3+3) x 50%

8x
3min Work (switching machines every minute)
2min Rest

For time:
6 rounds
19 x Air squat
17 x Burpee
19 x stepping lunge
17 x Sit ups
19 x Box step
17 x KB deadlift (24 kg/ 16 kg)
19 x Ring row
17 x KB swing (20 kg/ 12 kg)
19 x Hollow rock
17 x Wall ball (9 kg/ 6 kg)
19 x Push ups
17 x Back extension
If you’ve got a twenty pound vest or body armor, wear it.

For time:

21 x Deadlift
5 x Bar over burpee
15 x Front squat
5 x Bar over burpee
9 x Power clean
5 x Bar over burpee
6 x Shoulder to overhead
5 x Bar over burpee
9 x Power clean
5 x Bar over burpee
15 x Front squat
5 x Bar over burpee
21 x Deadlift

Time cap 15 min

Rx 50 kg/ 35 kg

For Quality;
2k Row/Ski
25 Double Unders
20 Box Jumps w. Step-down
Rest 2:00
1k Row/Ski
50 Double Unders
20 Box Jumps w. Step-down
Rest 2:00
500m Row/Ski
100 Double Unders
20 Box Jumps w. Step-down

TIME CAP = 30:00

Banded Pull-Through x 100.
- Goal: complete 100 reps without stopping.

15min EMOM:
Power Snatch Double

*Touch and Go
*Find heavy of the day

Power snatch

10 sets of 3 hang power snatches.
Lift every 2:00.

*Moderate/heavy weight.

*Keskity tasapainoiseen vastaanottoon --> koko jalkapohja lattiassa!

1) T2B
2) Kp/Kk työntö (kahdella kädellä)

-Toistomäärät mukavat

For time
27-21-15-9
Thrusters 42,5/30kg
Toes-to-bar