5 rounds for quality:
40 DU
15 T2R (toes to rings)
10 Arnold Presses 2x15/10kg
- Rest as needed

12x
EMOM
Snatch + Snatch Balance + Overhead Squat

1 power snatch
1 hang squat snatch
1 high hang squat snatch

Scaled WOD
Every 2:00 for 20:00:
3 power snatches
3 hang power snatches
3 overhead squats

A.) Kipping Pull-Up / C2B

B.) 6 rds
Bike erg 45 sec moderate pace
burpee to target 6 reps
3-6 Kipping pull-up/ C2B
rest 1 min

Back squat 6x3
* -nouseva paino
-lepo 3-4min sarjojen välissä*

20 wall-ball shots
15 toes-to-bars
– Rest 2:00 between AMRAPs.

Scaled WOD
3 x AMRAP 3:
10 wall-ball shots
10 hanging knee raises/sit ups
– Rest 2:00 between AMRAPs.

ON A 10:00 RUNNING CLOCK...
Build to a 3-Rep Moderate/Heavy Thruster

• Take bar from rack

15min EMOM: 2-position Clean (hang, floor) + Jerk

5 set @65%
5 set @70%
5 set @75%

On the minute do one hang clean, one clean and the jerk (split or push jerk). 5 sets with 65% of your 1rm C&J, 5 sets with 70% and last 5 with 75%. Scale if needed.

3 kierrosta

5+5 kuubalainen punnerrus
6+6 kp romanialainen maastaveto käyntiasennossa, tempo 3110
30s lepo liikkeiden välissä