A: Push ups 5xMax
B: SA lat pull Downs Supinated 3set
C: Seated SA DB press 2set
D: Reverse DB flys 2set
E: Triceps push downs 2set

CTC Open 2017 - event 3 modified

For Time, CAP 10 min

3 Rounds:
15 breaths HS hold
6 Bar-Over-Burpees (hand-release)
6 Snatch 45/35 kg (anyhow)

Buy out:
60 Double-unders
20 Box jumps

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Original:

Partner A must wait in HS hold as Partner B completes:
-6 Bar-over-burpees (hand-release)
-6 Snatches 60/40 kg

Both athletes must complete 3 rounds of said movements, after this comes

Buy out:
-60 DU (one completes)
-20 Box jumps (one completes)

Total cap 6 min

A: Bench press 5-3-1-1-1-1-12
B1: Shoulder press 3x5
B2: strict chin ups 3xMax
C1: triceps push down 2x12
C2: SA Kb rows 2x8
D: triceps over head extensions 2xMax

2-3 min rest between sets

180 min
Warm up + COS 15 min

1.MU
- Drills
- MU+CTR 3x1
- MU 10x2 + 1x3
- MU x 26

2.SHSPU - not done

3.Gymnastics
A. Butterfly pull up + HSPU prep
- 15 bfly
- 10 HSPU

B. EMOM12:
1) Kipping handstand push ups - 6 x 6
2) Chest to bar > butterfly pull up - 8 8 9 9 9 9

4.Push press + Push jerk
Heavy 1+2 for the day

5.Metcon
A. 7 min AMRAP:
6 Squat cleans (heavy) - 50 kg
12 Box jump overs
Reps: 4 rounds + 5 SC

• Rest 3 min-

B. 7 min AMRAP:
10-15 m HS Walk > 8 thrusters @ 30 kg
12 DB Snatches - 15 kg
Reps: 5 rounds + 4 thrusters

6.Strength
A. Strict CTB pull up (sup. grip)
- 4 x Max effort
- 9 7 8 7

B. 3 sets:
KB Sumo RDL x 20 - 16 20 20 kg
Side star plank 20+20 s.

Shouder press dumbbell 10-10-10-10

Kakkosia 75%

Squat clean
5x3

Etukyykky 5 x 60 kg
Kelkka 70 kg x 5