Skill and wu:

3-pos squat Squat snatch

• hips,under the knee and floor

in 15 minutes find your  1RM snatch

• or do heavy singles

”Helen”

3 rounds for time

• 400 meter Run
• 21 Kettlebell american swings (1.5/1 pood)
• 12 Pull-Ups

scale:

*weight and jumping pull-up

*run –>row 400-500 m

* (vertaa 7.6.2019)