Hang power snatch

E90s x 12

2 hang power snatch (above + below knee)

Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2 rounds
4+4 lunge elbow strech
8+8m bear crawl
16 alt leg v-ups
then some barbell prep for cleans

Weightlifting
3x1 clean pull + 1 muscle clean + 1 slow power clean + 1 slow squat clean @35-55%
5x1 clean pull + 1 power clean +1 squat clean @60-80%
rest as needed bwn sets

Metcon
3 rounds for time
25/20 calories of air bike OR 32/24 calories row, ski, bike erg
12-16 walking lunges with db's
12-16 toes to bars/strict knee raises

Warm Up
2 rounds

2 min cardio
4+4 squat strech
6+6 single arm plate thrusters
8 scapula pull ups
8 tempo ring row

Strenght
Thruster from rack or ground 5+4+3+3reps@70-80-85-90% of 1rm
rest 2-3 min bwn sets
Weighted Chin ups 4x5reps@30+40+45-50% + 6-8 diamond push ups / tricep push ups
rest 2-3 min bwn sets

Metcon

With Partner (6x2min amrap/ 1 min rest bwn amrap's)
2 sets with each machine, rotate
use moderate to mod/fast pace
rowing, ski erg and air bike or bike erg

Working in pairs 24 Mins
1 on 1 off

Row for max cals
Try to be quick on transitions. Maybe change at 55 secs

5x6 Bench Presses @75%
- Rest 2-3min

15-12-10-8-6-4-2
Progressing to max weight

8 min amrap
3 min erg
Rest of time:
6+6 wall half kneeling windmill
8 banded row
6-10 DDB chest flye

Wall half kneeling windmill:

Morning Crew goes into the unknown

Time: 40min

Two teams (10/11)

Misson: As many Cals as possible

Equipments: Row, SkiErg, BikeErg, Echo Bike + 1-2 Bonus

20-25/15-18 Cal. on a machine when its your turn, then - back in the line and wait for the next.

7min for quality:
15m bear walk
10 alt. reverse lunge with thoracic rotation
8 wall angel
6 crab extension
6+6 1-arm ring row

-> Reverse lunge w/ thoracic rotation video:

3 Kierrosta aikaa vastaan

20 Kp-tempausta
10 Burpeeta
20 Istumaannousua
10 Burpeeta

TC: 16min