for split and total time
3 rounds:
400m run
21 swings 24kg
12 pull ups (grünes Band)

5min rest

3 rounds:
400m run
21 goblet squats 24/16
12 burpees
--> 27:00min

5 rounds for time:
7 hang power snatches 30kg
14 overhead lunges 30kg
28 bar hops

4 x 1 mile (in very warm conditions) with 1 minute rest:

6:48
6:58
7:07
7:24

4x5 OHS

120x5, #130x4, #130x3, #130x5

4x10 Barbell Lunge

135

Push Press 5 x10
Bench
Incline
Pull-overs

I forgot my post-it so I winged it. Back to the TE Protocol next week

5k Row:

SCORE 20:24

14 min AMRAP

14 power snatches
14 box jumps (24 in)
14 front squats
14 box jumps
14 SDHP
14 box jumps
14 push press

1 round + 72 reps

12 min AMRAP

5 sit-ups
10 pushups
15 squats

10 rounds+ 8 squats

Warmup KB snatch technique review. End
With 4 rounds 15w/15r snatch
Deadlift 5x5 185lbs first 4 then 225 last lift

5 minute RKC snatch test 53lbs
KB cannot be dropped 30 completed
Then Legion run 1/2 mile

MONDAY 130715
Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees

I scaled to:
Three rounds for time of:
115 pound Hang power clean, 15 reps
15 Burpees