6 rounds for time:
• 5 Power Snatches 115/75#
• 5 Bar-Facing Burpees
• 5 Bar Muscle Ups
• 5 Burpees to Target (pull-up bar)
Goal: 15 min.

10 min E2MOM:
• 3 Hang Power Cleans
• 1 Thruster
Start light; increase weight to finish as heavy as possible.

10 min AMRAP:
• 15 Row (calories)
• 15 Wall Balls 20/14#
Goal: 5 rounds.

Bar Muscle-up Drills / Capacity

Bar MU drills – 2 to 3 rounds of:

5 Arch hold push to hollow hold (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3 Supine dowel hip snap rollover
8 Front support pops
3 Jumping bar muscle-ups with hip snap

– Rest 1.30 between roundS –

Power Clean & Jerk

A) WU 3-4x For Quality:

• 8/8 DB Windmill
• 8/8 Cossack Squat
• 3-5 Seated Box Jump

B) EMOM 5:

• 3 P.C & Jerk

@70-75%
Into,

EMOM 5:

• 2 P.C & Jerk

@80-85%
Into,

EMOM 5:

• 1 P.C & Jerk

@85%+

Back Squat

• 2x3 @80-85%
• 3x1 @90%+

*rest 3min between

Metcon

WFP Event 3 Modified
For Time:

• 32 Cal Row
• 30 Toes to Bar
• 20 Heavy DB Snatch @25kg
• 30 GHD
• 32 Cal Echo

For time
200 Du
150 Wall Ball 6/9kg
100 cal row
50 T2B

TC 12min

• row lämppä 3min
• Tanko mavea herätellen
• 3 x 50,60,70 ja 75 deadlift
• 30 russian kb swing
• Max cal row

Squat snatch 7x2

For time

• 30 GHD sit-ups
• 15 squat cleans
• 24 GHD sit-ups
• 12 squat cleans
• 18 GHD sit-ups
• 9 squat cleans
• 12 GHD sit-ups
• 6 squat cleans
• 6 GHD sit-ups
• 3 squat cleans

♀ 105 lb
♂ 155 lb

1x6 @ 100kg