1.) Zipper
6 minute AMRAP
12 Snatch 75/55lb
2 MU’s
Rest 1 minute
6 minute AMRAP
12 Clean & Jerk 95/65lb
2 Bar Muscle up
note: any style snatch/clean and jerk is acceptable
*2.) 50 GHD Sit-ups
*3.) 200m Yoke Carry 4-45’s & 10’s/4-35lb plates
100m Farmer Carry, 135/95lb on each bar or use heavy DB’s
50m Handstand Walk
note: 3 burpees every time you set the load down and that include turn-arounds
4.) Smash body parts
*5.) Power Snatch 60/2, 65/2, 70/2×2, 75/2
*6.) C&J 60/2, 70/2, 75/2, 80/2×1, 85/1, 90/1
*7.) Smash more parts
6 minute AMRAP
12 Snatch 75/55lb
2 MU’s
Rest 1 minute
6 minute AMRAP
12 Clean & Jerk 95/65lb
2 Bar Muscle up
note: any style snatch/clean and jerk is acceptable
*2.) 50 GHD Sit-ups
*3.) 200m Yoke Carry 4-45’s & 10’s/4-35lb plates
100m Farmer Carry, 135/95lb on each bar or use heavy DB’s
50m Handstand Walk
note: 3 burpees every time you set the load down and that include turn-arounds
4.) Smash body parts
*5.) Power Snatch 60/2, 65/2, 70/2×2, 75/2
*6.) C&J 60/2, 70/2, 75/2, 80/2×1, 85/1, 90/1
*7.) Smash more parts
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Amanda Zeamer
2 rounds of each, rx weight
Muscle up progressions, workout with friend, 3 mile run, core class taught
14
0
Anna Schumacher
5+10 and 4+1
Up to 130# power snatches and up to 185# clean and jerks
9
1
Happy birthday!!!!!
Krystal Lowney
4 mile run
Can't help myself on these first nice days!
16
1
All morning I have been thinking about how excellent my lunch run is going to be! :)
Pauly VanderKelen
4+12 snatches / 3 rounds even
Upper body smashing session / 50 GHD sit-ups in 1:35 / EMOM10: 5 C2B / 3 rounds of 6 225# bench press and 10 chin-ups from Monday
1
0
RaLinda Lamberies
2+4 snatch/3 +6 cleans
RX#, full snatch and clean, ring mups and box jump bar mup attempts
12
0
Ryan Froelich
3+4 snatch/1+1 BMU
1st BMU ever (thanks for the coaching, T)!
15
2
Theresa Rosenquist
Rest Day
30 min Cyclops (hammys!) & 1 hr.: Reformer
12
1
Thanks for smashing me😊