12 min AMRAP:
5 x hang power snatch (valitse paino)
30 x DU

5X1 1 Paused Snatch (3 count pause at knee) + 1 Paused Hang Snatch (3 count pause in hang at knee) – work to a heavy, but non-maximal complex, rest 2:00

Voima:
Maastaveto 2 RM

Wod: Diane
21-15-9
Maastaveto 102/70kg
HSPU

5 Rounds
800m Run
50 Squats

Complete as many reps as possible in 15 minutes of:
60/40kg deadlifts, 35 reps
15 Burpees
80/60kg deadlifts, 30 reps
15 Burpees
100/70kg. deadlifts, 25 reps
15 Burpees
120/80kg deadlifts, 20 reps
15 Burpees
130/90kg deadlifts, 15 reps
15 Burpees
140/100 deadlifts, 10 reps
15 Burpees

Juoksu 400m
Power hang snatch (40/30kg) x 20
KTE x 20
STOH (40/30kg) x 10
Juoksu 400m
STOH (40/30kg) x 20
KTE x 20
Power hang snatch (40/30kg) x 10

C.
In teams of three, complete 4 rounds of:

1 min Row (10/15 cal)
2 min (10 Thrusters 30kg/45kg)
3 min (30 DU)

Use weighted vest or bar on shoulders.

B.
Three sets of:

Front Squat x 2-3 reps

Pull-Ups x Max Unbroken Reps

Rest as needed!

Ring Row
3 x 15

superset with

SA Kneeling DB Row
3x10/

superset with

crab reach
3x5/

3.5-4 min sets
15 minutes