MetCon

CFG Open 22.3 (Click To View)

For Time:

21 Pullups

42 Double Unders

21 Thrusters (65/95#)

18 CTB Pullups

36 Double Unders

18 Thrusters (75/115#)

15 Bar Muscle Ups

30 Double Unders

15 Thrusters (85/135#)

[12 Minute Time Cap]

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Lift

i) Hang Squat Snatch 3×3 (Ascending)

ii) Squat Snatch 3×3 (Ascending)

iii) Hang Squat Clean 3×3 (Ascending)

iii) Squat Clean 3×3 (Ascending)

Accessory

EMOTM 10 Minutes of:

Minute 1: 45s Double Under Practice OR HSW Practice

Minute 2: 45s Pencil Plank (Elbows Touching)

*Repeat 5 Times*

MetCon

5 Rounds For MAX Reps of:

1 MInute Pullups

2 Minutes Pushups

3 Minutes Air Squat

-1 Minute Rest-

Partner Pyramid Shuttle Sprints (12′)

Lift

Split Jerk 3-3-3-3-3 (Ascending)

MetCon

14 Minute AMRAP of:

4 Strict HSPU

4 DB Power Cleans (50/70#)

4 Box Jumps (24/30″)

Strength

On Every 3rd Minute For 6 Sets Perform:

1 Pause Back Squat (10s) + 4 Back Squats

MetCon

10 Minute AMRAP of:

75 Double Unders

20 KB Swings (1.5/2 Pood)