Snatch Complex 6 x 3r(1r = 1 Sequence)
Power Snatch
Overhead Squat
Good Morning Snatch
For Quality & Load

Add weight after every complete set.

Pariwod
800 soutu X2
80 DU X2
40 Burpee X2
X2
45min time limit

75% 1rm maksimista

50-40-30-20-10 kyykky painolla tai ilman
10-20-30-40-50 DU

8min AMRAP

12 Push Press
3 wall walks
12 sit-ups

Back squat 5x65%, 5x75% and 5+x85%
Shoulder press 5x65%, 5x75% and 5+x85%
weighted pullup 3-3-3

WOD

For Time:

21x Back Squat

42x weighted abmat situps

15x Back Squat

30x weighted abmat situps

9x Back Squat

18x weighted abmat situps

80/50kg rxd
9kg / 6kg
EAZY WOD

abmat situps

40kg/25kg for squat

10 rounds:

5 ring row
10 T2B
15 KB swing
20 Hollow rock

15 Min AMRAP

• 5 x Box Jumps
• 10 x Toes To Bar (T2B)
• 15 x Power Snatch (40kg / 20kg)
• 20 x Wall Balls
• 250m Row

"Nancy"

5 rounds for time of:

400 meter run
95 pound Overhead squat, 15 reps