Roundabouts

3 pullups

16kg TGU 3/3

tried the 20kg snatch today:

12kg snatch  5/5

14kg h snatch 5/5

16kg h snatch 5/5

20kg h snatch 1right - left got up but not good form- arm was too far away from my head. I was able to control the bell down to the floor though. 

From Tracy's blog post HERE

Roundabouts 

2 hd sw,

tr R

R one hd sw

tr 2 hd

2 hd sw,

tr L,

L one hd sw,

tr 2 hd

1 roundabout = 8 reps

5 roundabouts = 40 reps/1 min

1st rotation -120 reps

12kg 5 rd ab (40 reps, 1 min/1 min)

16kg 5 rd ab (40 reps, 1 min. 1 min)

20kg 5 rd ab (40 reps, 1 min. 1 min)

2nd rotation - 140 reps

12 kg 5 rd ab w/2 sw (50 reps, 1.25 min/45)

16kg 5 rd ab w/2 sw (50 reps, 1.25 min/45)

20kg 5 rd ab (40 reps, 1 min/1 min)

3rd rotaion - 150 reps

12kg, 5 rd ab w/3 sw (60 reps, 1.5 min/1 min)

16kg rd ab w/2 sw (50 reps, 1.25 min/45)

20kg rd ab (40 reps, 1 min/ 1 min)

total time 18 min. - 410 swings

NOTES:
* the roundabout confusing till I got it. followed the utube video for the first 3 sets in the first rotation till I got it...follwed the whole video for the last part of the workout.....

** hit times as rx’d