10 Hang Power Snatch (40/30kg),
10 TTB

WOD

100 reps KB Bench Press 32/24kg

every time the KB is set down perform 5/5 cleans

2 Rounds of:

30sec plank
30sec side plank
30sec plank
30sec side plank
30sec bridge
30sec rest

3 rounds
run 400m
15 OHS 42,5kg/30kg

Partner WOD

For time:
40-30-20-10
Thruster 42,5/30kg
Burpee Pull-Ups

while the partner is working, other must hold in static position

if partner 1 is on Thrusters, partner 2 must be actively hanging from pull-up bar. If partner 1 is on BPU, partner 2 must have their barbell locked out overhead)

8min AMRAP:
10 Pull-Up,
10 Push-Up

rest 3min

8min AMRAP:
10 Toes-to-bar
10 Burpees

Reload

10 min AMRAP:
10 x wall ball
5 x burpee box jump overs

3min lepoa

800m juoksu

For time:

1 squat snatches
10 burpees
2 squat snatches
10 burpees
3 squat snatches
10 burpees
4 squat snatches
10 burpees
5 snatch balances
10 burpees
4 squat snatches
10 burpees
3 squat snatches
10 burpees
2 squat snatches
10 burpees
1 squat snatches

Use 75 % of your 1 RM snatch.

The main aim is to maintain a good form under the load.

vapaavalintaisella tangolla

20 raaka tempaus
20 raaka rinnalleveto
20 takakyykky
20 hyväähuomenta
20 pystypunnerrus
20 etukyykky
20 pystysoutu
20 vatsat

kolme kierrosta, kierrosten välissä 2min palautus