1.) 5 Power Snatch @ High Hang every 3 minutes for 3 rounds to establish 5RM Snatch
Then continuing every 3 minutes
5 Snatch @ HH @ 95% of 5RM
5 Snatch @ HH @ 90% of 5RM
*2.) Snatch Deadlift
3 x 10, adding load each round establishing 10RM
2 x 15 @ 95 & 90% of 10RM
*3.) 3 x 10 Bulgarian Split Squats, adding load each round
Note: 10 on right Leg & 10 on left leg equals 1 set
1.) Ireland
21 cal Assault Bike
50 Double Unders
15 cal Assault Bike
50 Double Unders
9 cal Assault Bike
50 Double Unders
15 cal Assault Bike
50 Double Unders
21 cal Assault Bike
*2.) 10 Rope Climbs for time
*3.) 30–20-10
Hang Power Clean 115/85lb
Ring Dips
*4.) 5 x 500m Row, rest exactly 2 minutes between each row
*5.) 5 rounds
1.) Ireland
21 cal Assault Bike
50 Double Unders
15 cal Assault Bike
50 Double Unders
9 cal Assault Bike
50 Double Unders
15 cal Assault Bike
50 Double Unders
21 cal Assault Bike
*2.) 10 Rope Climbs for time
*3.) 30–20-10
Hang Power Clean 115/85lb
Ring Dips
*4.) 5 x 500m Row, rest exactly 2 minutes between each row
*5.) 5 rounds
10 Back Extension
10 Wide Grip Strict Pull-ups
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Jason Haw
9:42, SU's with 5 attempted DUs each round that ended badly each time.
Snatching like a boss??? 40kg I think...
6
0
Laura VanderKelen
10:13
Snatches ^40 kg, then 37kg & 35kg; 10 rope climbs 7:40; ghds/planks done in 8:30
4
0
Lauren Kalil
11:50
95# hang PS, 23 strict pull-ups, Bulgarian split squats, gymnastics work
13
0
Megan Vogel
9:41
HC 49-54kg. 2x10 Bulgarian 35#. 3rds 10back ext/10 push ups. + Mob.
14
1
Long leg advantage add :30 sec please!
Pauly VanderKelen
7:29
Tripped 6 times in my second set of DUs :( Snatch sets of 5 dropping to blocks and resetting after every rep: 40 WU, 50 WU, 60, 65, 70, remaining 2 sets @ 70 kilos as well. 10 rope climbs complete in 2:30 PR! / GHD sit-ups and planks from yesterday complete in 9:00.
1
0
Sylvia Christensen
14:40
“Hylander” from 5.26.18. AMRAP 20 (with partner, switching each round) 200m run, 12 FS, 40 DUS. 9 rounds + 11 FS. Then 4 rounds (w/ partner) 2:00 ME Sandbag over shoulder, 1 min rest, 2:00 ME cals on rower. That was death
10
0
Tom Fameree
8;54. Rope broke, thanks Alyssa for rushing to get me a replacement
21
1
No prob!