Snatch high pulls 3x3 @80-90%.
Harjoitteen tarkoitus on oppia tekemään tempauksen veto vaihe loppuun saakka.
Rytmitä vetoliike "kiihtyvänä"

Skills
4*
30" HS hold
10* shoulder taps
30" Hang on bar
10* hanging hip touch

4*
10/10* DB C&J
10* TTB
25* DU / sc 15 DU
Rx22.5/15kg
Sc15/10kg
TC 20'

AMRAP 10
20 Double Unders
10 Power Snatch 30/20kg
40 DU
8 Power Snatch 40/30kg
60 DU
6 Power Snatch 50/35kg
80 DU
4 Power Snatch 60/40kg
100 DU
AMRAP Power Snatch 70/45kg

Partner WOD

A) 18min AMRAP
”I Go, You Go”

Row 35/25 Cal.
15 Wall Balls

Rest 3min

B) 18min AMRAP
50-40-30-20-10 reps of:
KB Swings 24/16kg
High Box Jumps
Goblet Squats
HR Pushups

3 clean on the every other minute for 30 minutes.
Use 60-80% of 1RM clean. Increase weights three times during the workout.

1)
25 minutes for a heavyish complex.
Power snatch + Hang power snatch + Ohs
2)
EMOM 12
1. 3 Power snatches
2. 3 Hang power snatches
3. 3 Ohs
4. Rest

12min AMRAP w/ a partner:
5 push-ups
10 V-ups
15 Wall ball
Alternate full rounds

WHAT TO DO?

PAINONNOSTO TEKNIIKKAA KLO 18:00

-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (accessory workout)
-Socialize and HAVE fun!

For time

15 D-Ball Over the shoulder
50 kcal Airbike
15 D-Ball Over the Shoulder

RPE 4

Scale if needed