2-2-2

15-12-9-6-3
Box jumps (61/76 cm)
10-8-6-4-2
Overhead squats (35/50 kg)

Scaled WOD
For time:
10-8-6-4-2
Plate jumps
10-8-6-4-2
Overhead squat 

A)
Waving Power Snatch
3x EMOM5
1 rep each min
Wave 1: 65%-70%-75%-80%-85%
Wave 2: 70%-75%-80%-85%-90%
Wave 3: 75%-80%-85%-90%-95%
NO REST BTW EMOMS

B)
For time
Cash-In:
200m Run

Then perform 10 rounds of:
3 Power Snatches @60/43kg
3 Bar Facing Burpees

Cash-Out:
200m Run

Timecap: 13 mins

2@100%, 2×2@105%, sn-%, rest btw sets 2min

2@70%, 1@75% 1@80%, rest btw sets 3min

E2M x 6

3 "No feet" Snatch balance + 2 OHS

Huom! Tekniset painot (n.40-50% of 1RM snatch) No feet = Jalat eivät saa irrota maasta. Päkiällä nousu saa tapahtua ojennuksen jatkumona.

Warm up with empty barbell:
3 x 10 Alt. Bodyweight split jerk
2 x 6 Split press behind the neck
2 x 6 Split jerk behind the neck

E2M x 8
4 sets: 3 Split jerk behind the neck (2s pause at the catch)
4 sets: 3 Split jerk (2s pause at the catch)

Huom! Tekniset painot (n. 40-50 of 1RM jerk)

1x [ 1 Power Clean + 1 Low Hang Power Clean + 1 Hang Power Clean ], pick load

Every 1:30 for 15 mins (10 sets)
@65-75% of 1RM Clean

Mave 5*3

Penkki 5*3

5*3 takakyykky