Metcon: “Lt. Dan”

 5 Rounds for Time

 30 OH Walking Lunges 45/25

 20 Ball Slams 20/14

 10 Wall Balls 20/14

 

Score: Time

5x 1000 m soutu 2 min palautus

Merkkaa keskivauhti sekä nopein ja hitain aika

C.
Four sets for times of:
100 Double-Unders
10 Front Squats (205/145 lbs)
20 Chest-to-Bar Pull-Ups
Rest 4 minutes

For Time:

Share the work as needed.

Row 2k

60 Box Jumps (24”/20″)
80 KBS (24/16)
100 Wall Balls (20/14)
80 KBS (24/16)
60 Box Jumps (24”/20″)

400m Farmers walk (24/16) One partner carries both KB at a time, swap as needed.

Choose your partner wisely :)!

B.
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch

Working on perfect mechanics at all phases in the lift.

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ same load used last time

4 rounds for time of:

• Row 500 meters
• 135-lb. push presses, 15 reps

3 3 3 3 3 3 reps of Deadlift

Go Heavy !

FOR TIME:
48-30-18
CAL ROWING
THRUSTERS 30-15 KG

DL: 5-3-1 (75%, 85%, 95%)