Wu skill for 10 min: 

• Hang snatch high pull,Hang Muscle snatch, snatch grip behind the neck press

Complex for 15 minutes

•  2-pos Power snatch + 3 snatch push press behind the neck 

*light / moderate weight (50-75 % of 1 rm power snatch)

4 rounds for quality and load:

• 10 Weighted sit-up (3 sec down)
• 10 Hip extensions in GHD  (3 sec down)
• 20 Russian twist

ROOKIE WOD  klo 18:  Painonnostoa+ Keskivartalo treeni +  lyhyt metcon