Niskasta 1/2 otteella vauhtipunnerrus/työntö kyykkyyn

5x5@huoltava

In teams of 2 share the work and complete as many rounds as possible in 30 minutes:
60 cal row
50 sit ups
40 wall ball
30 med ball cleans
20 ring rows
10 ring dips

One works, one rests.

12 min AMRAP
10+10 kb- push presses 24kg/16kg
40 DUs
6+6 kb thrusters 24kg/16kg
40 DUs

WOD

For time:

100 deadhang pull-ups
200 hand release push-ups
300 sit-ups
2mile run

divide the repetitions as you desire

Varpaat tankoon/jalkojen nosto tiukkoja 70 kpl

For 15 minutes in teams of 3:
1min Rowing
One at a time. A,b and c, so it's 1:2 work:rest ratio.

Go easy pace and take this as a recovery!!! HR<130

10min EMOM: Split Jerk @80-88% of todays best.

Scale if needed. Bar from the rack or blocks.

5x2 Squat snatch
- @65-75% of the days heaviest 2 rep OHS.
- Rest 2min btw sets

Wod 12 min AMRAP
10 OHL@50/35
8 HSPU
20 sit ups

General Warm-Up
Oly Warm-Up
Snatch Footwork Review
Snatch Drop training
Heaving Snatch Balance training
Snatch Balance training
Hang Snatch training

Further reading:
https://www.catalystathletics.com/exercise/312/Drop-Snatch/
https://www.catalystathletics.com/exercise/82/Heaving-Snatch-Balance/
https://www.catalystathletics.com/exercise/80/Snatch-Balance/
https://www.catalystathletics.com/exercise/63/Hang-Snatch/

Watch: