DCF Sun

7 rounds:
30 seconds: 3 Touch n Go Snatches, Max Burpees
30 seconds rest
30 seconds: Row Sprint
30 seconds rest
30 seconds: 10 Unbroken Pullups, AMRAP Lunges
30 seconds rest

\\ Ended up doing everything below first, then coaching two hours, then doing this first part, decided I didn't feel like warming up my snatches again cause they were shitty the first go around so I did row sprints, did 21 rounds of 30s on 30s off, 1:48-1:50 pace, ~135m

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A.)
2012 Regionals Snatch Ladder

Ladder begins at 155lb and increases 10lb each minute. Teams of 3 men have 50 seconds to complete a successful snatch for each individual, if one team member fails to complete a successful rep the team members who completed the successful rep advance to the next weight.

\\ Snatch felt like shit, rushed the warmup, needed to mobilize for another 20-30 minutes probably. Hit 155, 165, failed 175 twice.

....rest 5 minutes...

B.)
In same sex teams of 3 (with only 1 person working at a time)
2:00 - HSPUs
2:00 - Pullups
2:00 - Double Unders

\\ Don't remember the totals on part, I did 20 HSPU, 30 and 20 Pull Ups, and 64 and 30ish DU

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As a Team (with only one person working at a time, congo-line style):
200 Double Unders
100 KB Swings, 1.5/1
50 Wall Balls
25 Burpees

Notes:
- All of this work must be done in sets of 25. In other words if you mess up on rep number 46 you have to start back at rep number 25
- You can do more than 25 (like 50 double unders) but if you mess up (even a no rep) you must go back to the closest multple of 25

\\ I went first with one of our girls chasing me. I finished my last burpee at 12:06 I think. KB were the most taxing (grip).