1.) Tip MLT MTM
8 minutes to complete
30 Muscle Ups
then
Max Effort Burpees to 6″ target
*2.) Every 2 minutes for 10 minutes starting @ approx 55% adding load each round
3 push Jerk
2 Split Jerk
*3.) 2-2-2-2-2 Snatch @ approx 80%, rest no more than 3 minutes between sets
*4.) 3 rounds
10 Single Arm Dumbbell Lunge, R 20/10lb
10 Box Overs 24/20″
10 Single Arm Dumbbell Lunge, L 20/10lb
10 Box Overs 24/20″
Note: fast. also don’t shin yourself.
*5.) 7 minute AMRAP
20m Sled Push 45/15
10 Rope Pull-ups
*6.) 3 rounds
10 Single Leg Dumbbell Deadlift (10 right leg 10 left leg)
10 Supinated Grip Bent Over Row 135/95lb
*7.) 3 x 12 Reverse Hyper
8 minutes to complete
30 Muscle Ups
then
Max Effort Burpees to 6″ target
*2.) Every 2 minutes for 10 minutes starting @ approx 55% adding load each round
3 push Jerk
2 Split Jerk
*3.) 2-2-2-2-2 Snatch @ approx 80%, rest no more than 3 minutes between sets
*4.) 3 rounds
10 Single Arm Dumbbell Lunge, R 20/10lb
10 Box Overs 24/20″
10 Single Arm Dumbbell Lunge, L 20/10lb
10 Box Overs 24/20″
Note: fast. also don’t shin yourself.
*5.) 7 minute AMRAP
20m Sled Push 45/15
10 Rope Pull-ups
*6.) 3 rounds
10 Single Leg Dumbbell Deadlift (10 right leg 10 left leg)
10 Supinated Grip Bent Over Row 135/95lb
*7.) 3 x 12 Reverse Hyper
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Alyssa DeNoble
12 mu’s
Snatch 105. Pj sj complex ^125. Actually turned out to be a great day....until I spilt my breakfast all over the floor...😭😭😭
10
2
Angel Anderson
MUPs and 12 burpees
EC DB & BO RX (No timer, but moved well-contrary to JTs unneeded opinion 😂) Snatch ec @90# felt like 💩 PJ/SJ ^85# only 3 sets because my life hurts today 😳
7
0
james macco
Today was about bonding with my fellow athletes. Any excercise was ancillary to that end.
15
0
Laura VanderKelen
13 MU -no false grip, working on doubles...a few were close
Snatch 105#
4
1
Great job Honey!
Paula Soletski
27 on monkey rings. 75# snatch.
12
1
Of course we'd have this today after working on 20 of them and accessory last night. 🙄
Timm Uhlmann
30 progressions + 18 burpees. Flyin (musclin?) solo 12:30 clas
restin shoulders. as EC did 7 min AMRAP with 10 BS and 20m sled push. 4 rounds completed
7
0