Open Workout 12.2

MEN - includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:

35kg Snatch, 30 reps
60kg Snatch, 30 reps
75kg Snatch, 30 reps
95kg Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:

20kg Snatch, 30 reps
35kg Snatch, 30 reps
45kg Snatch, 30 reps
55kg Snatch, as many reps as possible

Ei skaalata!

For time:
27 Box Jumps
21 Toes-to-bar
15 Power Snatches 50/35kg
12 Overhead Squats
50 Double Unders
12 Overhead Squats
15 Power Snatches
21 Toes-to-bar
27 Box Jumps

On the 4:00 x 5 Rounds:
25/18 Cal Row/ 20/15 Cal Assault Bike/ Ski
10 Lateral Barbell Burpees
5 Power Snatches 50/30kg

Superset!

Banded Push-Up: 4 x 12-15.
Rest 60s.
Ring Pull-ups: 4 x 6-10. 3s lowering
Rest 60s

• Rings: Chest to Rings, Self-Assisted or Partner Assisted

8min keskivartaloa

10 istumaannousu
20 olkapään taputukset lankussa

27-21-15-9
Calorie Row
Wall Balls @20/14lbs
*60m (4x15m) Meter Farmer Carry after each set @24/16kg

• Rx+: Sub Ring Muscle-ups reps of 7, 5, 3, 1 instead of Farmer Carry
• TIME CAP = 13:00

Gymnastics strenght / skill / accessory work
Rope climb
Ring dip
Skin the cat / Toes to rings

Do 2-3 working sets of each movements
5-10 reps of rope climbs/ Skin the cats total
15-30 reps of ring dips / toes to rings total

Close Grip Floor Press: 3RM. Rest 2:00

• Option: 5 x 5, adding weight if form permits.

“Olaf”
5 Rounds of
5 Squat Cleans 70/50kg
25 Pushups

AMRAP 10
20 Double Unders
10 Power Cleans 60/40kg
40 Double Unders
8 Power Cleans 70/50kg
60 Double Unders
6 Power Cleans 80/60kg
80 Double Unders
4 Power Cleans 90/65kg
100 Double Unders
Max reps Power Cleans 100/70kg in the remaining time