Power Snatch

8 Singles ~78 - 88% of Power Snatch

Go Every 1:30

2@up to RPE10 *could do 0-1 more reps, then DROP SETS 2-3x2@-10%
*target load of max ~95%, rest btw sets 3-4min

AMRAP 8 MIN:

3 strict HSPU
30 double unders
9 squat clean 60/40kg

AMRAP 8 MIN:
6 wall walks
9 Box jumps 30"/24"
12 front squat 60/40kg

AMRAP 8 MIN:
9 HSPU
12 burpee over bar
15 power clean 60/40kg

Rest 3 minutes btw amrap´s

10 deadlifts (70/100 kg)
30 wall-ball shots 

Scaled WOD
4 rounds for time:
8 deadlifts
15 wall-ball shots

2-3 rounds

10+10 suitcase deadlift
10-20 banded pull apart

Penkki 4x85%

Kapea penkki 3x10-15

Pystypunnerrus otsalta 3x10-15

Blackburns’ 3 kierrosta

Kiertäjät kyljellään 3x20 / käsi

5 x 1 snatch grip deadlift + 2 hang snatch 70-77%
5 x 2 hang snatch snatch 77-85%

30 hang power cleans (35/52,5 kg)
30 bar-facing burpees

Scaled WOD
3 rounds for time:
20 hang power cleans
20 bar-facing burpees

Maastaveto 3x7x75%

Suorinjaloin maastaveto 5x10
-noin 40%

Yhden käden kulmasoutu 3x15 / käsi

Lankkusoutu kumpparilla 3x20 / käsi

Warm up
5 min easy cardio (you can pick 2 different machines for this)
5 min mobility work for ttb/wb/bj/snatches
then skill prep/movement testing and start workout

Skill&Long Metcon
2 rounds
2 min : easy cardio
2 min : every 30 sec 3-6 toes to bars
2 rounds
2 min : easy cardio
2 min : every 30 sec 6-8 wall ball shots
2 rounds
2 min : easy cardio
2 min : every 30 sec 3-6 high box jump
2 rounds
2 min : easy cardio
2 min : every 30 sec 6-8 db snatches
1 min rest bwn "parts"