3RFT UGIG
10 DB BO 22.5 x2
20 cal ski
10 DB BO 22.5 x2

7 Minute AMRAP of:
10 Power Snatch using 75 lbs
3 Bar Muscle Ups

Back Squat
3x5, tempo 5000

Same weight all sets

#MetCon | 3 rounds per team for time of:

• speed ladder + burpee tuck jumps complex (F&B)
• SB farmer’s walk (10 mt) (20/10 kg) (F&B)
• 10 BB hang power cleans (40/28 kg)

• 10 sit & ups

• 100 single unders

• 10 box + depth jumps complex (60+40+20 cm)

• 10 SB cleans (20/10 kg)

• 10 push-up to Ts

• 10 plyo tuck jumps

• bear crawl (10 mt) (F&B)

• 20 SB shouldering (20/10 kg)

• 20 butterfly sit-ups

• sprint complex (10+5+10+5 mt) after every 4 stations

90 min

WU for 15 min

A. Skillwork: HSW practice for 20 min

B. Every 2 min, for 20 min:
Hang snatch + snatch
25 30 32.5 35 37.5 37.5 40 40 42.5 45 xx.

C. Back squat

90 min
Muscle & power tunti
A. Warm up & mobility for 20 min

B. Osaharjoitteet:
1. vauhti + pisto eteen
2. vauhti + pisto eteen + varpaat tankoon
3. vauhti + pisto eteen + varpaat tankoon + olkapäät
4. Bar muscle up kuminauhalla
Paras punainen kuminauha :)

C. MU practice on rings for 25 min
MU turns x 5
MU 6 x 1 :)

D. 3 sets of:
10 strict DB press 20 lbs
10 single arm DB row 35 lbs
3 MU turns + dip with black band

105 min

Warm up for 10 min

A. Skillwork: BMU practice for 25 min

B. Painonnostoa: Jyrkin tunti
1. Snatch high pull, muscle snatch, snatch with no feet movement, power snatch, snatch
3x15 20 25 25
2. Power snatch + snatch
25 27.5 30 32.5 35 37.5
3. Snatch
40 42.5 45 45 x. 46 xxx.
4. Snatch pull + snatch
Snatch + clean
Clean pull + snatch
Power clean + snatch
All done at 35 kg.
5. Clean & jerk
35 40 45 50 55 57.5

C. 10 min assault bike

Split Jerk, four doubles and heavy single.

5x Barbell Complex

• 5 Deadlift
• 5 Hang Clean
• 5 Front Squat
• 5 Push Press

135lb, 155lb, 185lb, 205lb, didn't get the front squats or push presses

For Time: 5 Rounds of:

• 12 KB swing at 50# subbed in a 70lb
• 12 butterfly situps

Time: 4:33

185, 185, 195