1.) EMOM for 10 minutes: 1 Snatch 3 Burpee Chest to rings
note: add load if you hear “nice effing snatch” and if you don’t hear that keep lifting the same weight until you do.
2.) Bag
Row 30 cal
30 Front Rack Lunges 95/65lb
30 Front Squats 95/65lb
30 Push Press 95/65lb
Row 30 cal
*3.) 100 Hollow Rock
note: do whatever you need to do to maintain that hollow position, whether you keep on leg in, both legs in whatever just do it well.
*4.) Every 2 minutes for 20 minutes 2 Cleans 1 Jerk @ hang from blocks
note: add load each round
note: add load if you hear “nice effing snatch” and if you don’t hear that keep lifting the same weight until you do.
2.) Bag
Row 30 cal
30 Front Rack Lunges 95/65lb
30 Front Squats 95/65lb
30 Push Press 95/65lb
Row 30 cal
*3.) 100 Hollow Rock
note: do whatever you need to do to maintain that hollow position, whether you keep on leg in, both legs in whatever just do it well.
*4.) Every 2 minutes for 20 minutes 2 Cleans 1 Jerk @ hang from blocks
note: add load each round
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11:17
Sub DL for lunge
9
1
Dana M Koziol, Anna Schumacher, Sylvia Christensen, Amanda Zeamer, Sal Bertuglia, Scott Adler, Marlene Hall, Nate Hall and Jason Nobles
All the DLs?
Angel Anderson
13:45
55# 70# snatches-light to work on my first pull, may have finally figured it out!! Burpee ring rows.
6
0
Ashley King
9:09 RX
Started at 85# snatch- totally sucked at them so I dropped down to 75#. Got all the chest to rings :)
19
0
Theresa Rosenquist
12:14*
Subbed 30 Cals Airdyne/BOR @#65/ReverseHyper/#55 S-PP. MSn @#65 & SloMo burpees to rings DHPU. EC: 3×{15 GH-HE/15 GHSU/10 GH-BE/ME HSH.
16
0