21-15-9
-db snatch alt. 20/15kg
-burpee
-russian kb swing 32/24kg

TC12

FOR TIME

• 1000m Row
• 10/8/6/4/2 Snatches 40kg
• 5/4/3/2/1 Pegboard ascents 3m
• 1000m Row

Walking lunges for time. Wear 14 lbs vest.

Recovery Workout 40 minutes
Row 1000m
50 Russian Twist
20 SLDL w/KB`s @Light weight
10+10 DB press light weight
ja huoltoa

4 rounds for time:

500 m run
15 thrusters 20 kg
6 HSPU

3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps

• Transitions count. If there is one goal we are focusing on today, it is urgency in transitions.

• The goal here is to minimize the amount of time not working – to achieve that, this row should be ~5-10 seconds slower than your 2K pace. What’s more important here is getting off the rower and immediately moving with a purpose to start our burpees.

Deadlift 6-4-3-3-4-6

Rest 3 min btw sets

Hang Power Snatch - tech

lepoa ja huomenna Karsitaan!!! :)

Warm-up
5mins

10 banded thrusters
10/7 cals
Push Jerk (1rm)
Metcon (Time)
10min cap

3 rounds

24/17 cals
21 wallballs Rx20/14
15 burpees

     5mins rest bt <a href='/journal/movements/1799'>metcon</a>s

Metcon (Time)
10min cap

45 thrusters Rx 95/65
45 lbob