6sets of complex:
Hang power snatch + OHS @75-80% of 1RM snatch
- Rest 2-3min btw sets

Maastaveto 3x3x92,5%
Suorinjaloinveto lattiasta 3x5
Salkkunostot 3x5

Maastaveto 3x100% (tuntuman mukaan 100%-102,5%-105%)
Alaselkäjumppaa 50-100 toistoa
"Wipersit" lattialla 3-5 x max toistot (voit tehdä myös tangosta roikkuen jos onnistuu)

Snatch Complex:

1 Power Snatch +
2 Hang Power Snatch

https://www.catalystathletics.com/article/126/The-Power-Snatch-Uses-Cautions/

WOD

E2M for 6 rounds:

100m run
5 Power Snatch 75% of complex

1 Squat snatch + 3 OHS
add weights every three minutes

With a buddy, I go, you go.

5 rounds of 4 minutes AMRAP of:

• 3 power cleans 61/43 kg
• 6 hand release push ups
• 9 air squats

Then 1 minute rest.

First one person does 1 round of 3, 6, 9, then the other person does one round of 3, 6, 9. Together do as many rounds as possible alternating in 4 minutes. Then you have 1 minute rest. Repeat for 5 rounds. Your score is the total amount of rounds done together in 5 rounds.

7 Rounds (30sec On/30sec Off)
1) Squats
2) Hanging on bar
3) Handstand hold
4) Knees-to-elbow/Knee-hugs

5x2reps

5min AMRAP
Row 200m
8 Pushups
Rest 2min
--
5min AMRAP
8 Toes-to-bar
12 Box Jumps 61/51cm
Rest 2min
--
5min AMRAP
5 Burpees
10 Wall Balls
Rest 2min
--
5min AMRAP
6 Thrusters 50/30kg
20 Lateral Jumps over bar
Rest 2min
--
5min AMRAP
12 KB Swings 24/16kg
6 Pullups
Rest 2min
--
5min AMRAP
4 Handstand Pushups
20 Double Unders
Rest 2min

6 rounds per station 25s on 15s rest.
45s rest between rounds. On single arm or single leg exercises alternate side each round.

1. SA Farmers Holds
2. Weighted front plank
3. SA Suitcase deadlift
4. Reptile planks
5. Ab wheel
6. TGU to talk sit position

BUT FIRST:
10 sets of 15 KB Swings EMOTM