Tuesday 12/10/13

Complete as many rounds as possible in 20 minutes of:
5 DB Thrusters- 45/35lbs
7 DB Hang Power cleans- 45/35lbs
10 KB Sumo Deadlift High-pull- 2/1.5pood

3 sets
5 TnG PS 60-70% of 1rm build per set
6 burpees AFAP
15 sec AD all out
rest 4-6mins
8 DL TnG build per set
5 no push burpee box jump 20″ AFAP
Row 15 strokes all out
rest walk 4-6mins
Row 40sec 97%
rest 4-6mins

– specific prep for all sets
– record rest times
– focus on recovery
– PS and DL small builds per set no pauses
– keep the rows at a consistent pace

A. Build to a heavy jerk in 15 min
For time:
Row 1k
50 pull ups

S&P W11
A. Snatch- 65%x2x4
B. Clean & Jerk- 65%x2x4
C. Snatch Balance- 75%x3x4


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