POWER SNATCH
ON THE MINUTE FOR 20 MINUTES OF:
1. 3 POWER SNATCH
2. 2 POWER SNATCH
3. 1 POWER SNATCH
4. REST AND ADD WEIGHT

RCFT intramural Open scaled men and Finland Open scaled men winner Rasmus Kaven.

FOR TIME:
9-7-5
FRONT SQUAT 90/70KG
MUSCLE-UP / JUMPING MUSCLE-UP

RCFT intramural Open 20 winner RX’d men Eero Laakso.

FOR TIME:
50 DOUBLE-UNDER
10 SHOULDER PRESSES
75 DOUBLE-UNDER
20 PUSH PRESSES
100 DOUBLE-UNDER
30 PUSH JERKS
125 DOUBLE-UNDER

47,5/30KG

RCFT intramural Open 20 winner RX’d women Mirka Henriksson.

DEADLIFT
5 X 1 AT 85%

3 ROUNDS:
10 ROMANIAN DEADLIFT 40% 1RM DEADLIFT
12 WEIGHTED PULL-UPS (3 X 4)
REST 1:1

Tuula A.

10 ROUNDS
1 MIN: 12 KB SWING 24/16
AMRAP BURPEE BOX OVER(BOX FACING)
1 MIN REST

Jussi R.

OPEN 20.5

For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20-lb. ball to 10 ft.

Time cap: 20 min.

Vera T.

CLEAN & JERK
BUILD TO A 1RM.

THEN 3 X 1 REPS AT 90% OF YOUR 1RM.

CLEAN PULLS 3 X 5 REPS AT 50% OF YOUR1 RM CLEAN & JERK.
DO 3 HIGH BOX JUMPS DIRECTLY AFTER EACH SET.

Salla H.

2 MINUTE AMRAP’S FOR 3 ROUNDS,
REST 1 MINUTE BETWEEN MOVEMENTS:
BURPEE PULL-UPS
DB BOX STEP OVERS
LEGLESS ROPE CLIMB

Jussi A.

PARTNER WORKOUT,
50-40-30-20-10 REPS FOR TIME OF:
ROW (CALORIES)
THRUSTERS 20/15KG

START FROM DIFFERENT MOVEMENTS AND CHANGE ONCE BOTH HAVE COMPLETED REPS.

Jesus A.

DEADLIFT 5 X 3 AT 80% 1RM

5 ROUNDS FOR QUALITY:
8-12 LEG LIFTS
8-12 HIP THRUSTS

Tuula & Jussi A.