Friday, June 28, 2013

Friday Special

In 12 Minute Cap
Run 800m
Then use remainder of time to perform
15-12-9
Thrusters - 43/30kg
C2B Pull-ups

-THEN-

In 12 Minute Cap
Run 800m
Then use remainder of time to perform
12-9-6
Power Clean - 43/30kg
Russian KB Swings (AHAP)

-THEN-

At the 24min mark perform
9-6-3
Power Snatch 43/30kg
Sit up 2 Get Up


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2 comments:

  1. UnknownJune 28, 2013 at 2:49 PM

    800m 3:59
    Thrusters/ C2B. 11:59
    800m 5:20
    Power clean / KB swings 21:19
    Power snatch / SU2GU 27:15

    All lifts at 30kg
    C2B with bands
    KB swing 20kg
    SU2GU with feet staying on ground

    ReplyDelete
  2. UnknownJune 28, 2013 at 2:53 PM

    A.
    750 row
    STD x 26kg
    Ring Rows
    10.02
    B.
    750 row
    HPC - 26 kg
    KB - 16kg
    19.55
    C.
    PS - 20 kg
    Sit up to get up using 8"box
    26.57

    ReplyDelete

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