6-8 Sets:

Power snatch + Hang squat snatch +
Push press bn + OHS + Snatch balance

Increasing weights in every set but maintain technicality

Pull + clean 6x 2x1+1x70%

EMOM x12:
1) 10-20 Wallball
2) 5-10 TTB

At The GYM version


1.
Front Squats & Back Squats

3 sets of

4 front squats followed by 6 back squats
@70-80% from front squat 1rm

*Start with 5 front squast than quick re-rack into back squats.
Rest 2-3 minutes between sets.

2.
For Quality:
3-4 rounds of
3/3 Turkish Get Ups
10/10 Bulgarian split squat
10/10 Single leg deadlift
15/15 KB side bends

*For Quality. Rest as needed.

OR

Anywhere version

1.
For Quality
3-4 rounds of
10/10 Deadlift Hop
20 L-sit rainbows
10/10 Bulgarian split squat jump
10/10 Side plank oblique twist

*For Quality. No weights - try to be explosive. Rest as needed.

2.
For Quality:
3-4 rounds of
3/3 Turkish Get Ups
10/10 Bulgarian split squat
10/10 Single leg deadlift
15/15 KB side bends

*For Quality. Rest as needed.

Bulgarian split squat jump

L-sit rainbows (Can be done without paralleled keeping ass and arms on the floor but lifting legs in a rainbow shape

Side plank oblique twist (0:59)

WOD 30/09/2013
10-1 maastaveto
pal 3min sarjojen välissä
lisää painoa joka kerta!

Three sets of heavy ones

Squats:
60%x3,
67.5%x3,
72.5%x2x8
72.5 % X 8+

Use 90% of max.

3-4 rounds
6-10 Strict Chin ups
16-20 lunge walking steps with db's farmers carry
20-30 abmat sit ups
rest as needed

Floor Press - 65%x4x8, 65%x8+

Take 90% of Max

Post AMRAP in comments

Every 2 min for 10 minutes (5sets)
3 deadlifts @70-80% of 1 rm.