Open 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men 115-lb. OHS, 50-lb. DB snatches & women 80-lb. OHS, 35-lb. DB snatches.

Time cap: 14 minutes

7 Sets x Every 2:00

Hang Power Snatch + Overhead Squat + Snatch Balance + Power Snatch

20min

6-12 varpaat tankoon
10 thruster
40/30cal laite

back squat 3 x 6
Kaikki sarjat 70-80 % ykkösmaksimista

Tavoite: pyri tekemään sarjat vähintään samoilla kiloilla kuin viimeksi 5-sarjat

Front squat 4 x 5
Kaikki sarjat 70-80 % ykkösmaksimista

Barbell cycling

a) 12-10-8 unbroken hang power snatch 40/30 kg

Rest 2 min
b) 8-6-4 unbroken power snatch 50/35 kg

Rest 2 min
c) 6-4-2 unbroken squat snatch 60/40 kg

Time cap 13 min

Scaled version:
- no need to do unbroken
- squat snatch > power snatch + overhead squat

12 min emom

1 min: 7 x thrusters 50/35 kg (semiheavy)
2 min: 10-12 x toes to bar
3 min: 15/12 cal row

This is not all out workout. Move well. Scale the reps as needed.

Shoulder Press 3x6x80%
Rest 2min

A) T2B skill practise (10min)

B) EMOM 8:
20s max reps of t2b
12 box jump over

Walking Lunge Climb in HEAVY

7 x 10m. With Dumbbells or Kettlebells ( On Shoulders )

Rest 2:00 Between sets .