1.) Every 3 minutes for 15 minutes 3 Snatch working up to a 3RM
Then
3 minute AMRAP of Snatch @ approx 90% of 3RM
*2.) Every 2 minutes for 10 minutes 3 Snatch High Pull working up to a 3RM
Then
2 minute AMRAP @ 95% of 3RM
Rest 2 minutes
2 minute AMRAP @ 90% of 3RM
*3.) Every 3 minutes 3 Snatch Deadlift for 15 minutes establishing a 3RM
Then
3 minute AMRAP @ 90% of 3RM
*4.) 5 sets of 3 RDL @ approx 90% of 3RM
*5.) 5 sets of 3 Bent Over Row @ approx 90% of 3RM
Note: If you do not have a 3RM established for no. 4 & 5 work up to an appropriate load and complete the sets staying at the same weight.
1.) Noyougo
12 minute AMRAP with a partner alternating after one partner completes both movements
10 cal Row
10 Lateral Burpees Over Rower
Then
3 minute AMRAP
Alternating Burpee Muscle Ups
*2.) 3 Rounds
6 Overhead Squat 225/155lb (approx 70%)
25 Pull-ups
*3.) 50-30-10
GHD Sit-ups
Push-ups
Then
3 minute AMRAP of Snatch @ approx 90% of 3RM
*2.) Every 2 minutes for 10 minutes 3 Snatch High Pull working up to a 3RM
Then
2 minute AMRAP @ 95% of 3RM
Rest 2 minutes
2 minute AMRAP @ 90% of 3RM
*3.) Every 3 minutes 3 Snatch Deadlift for 15 minutes establishing a 3RM
Then
3 minute AMRAP @ 90% of 3RM
*4.) 5 sets of 3 RDL @ approx 90% of 3RM
*5.) 5 sets of 3 Bent Over Row @ approx 90% of 3RM
Note: If you do not have a 3RM established for no. 4 & 5 work up to an appropriate load and complete the sets staying at the same weight.
1.) Noyougo
12 minute AMRAP with a partner alternating after one partner completes both movements
10 cal Row
10 Lateral Burpees Over Rower
Then
3 minute AMRAP
Alternating Burpee Muscle Ups
*2.) 3 Rounds
6 Overhead Squat 225/155lb (approx 70%)
25 Pull-ups
*3.) 50-30-10
GHD Sit-ups
Push-ups
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Angel Anderson
10 rounds plus 10 cals with Seev
I was slow, she wasn’t 😂 3RM snatch @105# 5@95#
2
0
Betsy Soletski
9+6 burpees with Danielle Plennes
Lost count on second amrap. Snatches to 75# the a handful at 67#.
3
0
james macco
11 + 7 with Beastmode (Megan). MUP progression for this cat. 5 rounds of that.
135# on snatch / 6 @ 125# (worked technique) / EC of GHD and pup's with Meg and Tom Fam.
9
2
Justin Peterson
15 with Chuckie B. / 19 Burpee MU
Conservative Snatches up to 205. 8@185
11
0
Lauren Kalil
11 + 5 cals with Chris
Snatches up to 125#, MULTIPLE MUSCLE UPS WITH STRAIGHT ARMS! YAY!
10
4
Liz LeCaptain
10 rds + 4? 5? 6? Muscle ups with Michelle Johnson! - that part was kind of a blur
110# Snatch
13
0
Megan Vogel
11 rounds + 7 cals with my main man Jimbo! :)
5 rounds of MU too. (4/5). Snatch ^115#. GHD/Push Ups - cut pushups in half with Jimbo and TFam!
10
2
almost caught up to you and jimbo! ! ! darn those last 5 cals!
Haha. We were just trying to beat the Fam Clan! ;)
Paula Soletski
W/Barbi. 8 + 6 burpees, ring pull up 12 rds (6 each). 72 # 3 rep snatch, 12 reps at 65#.
13
0
Sylvia Christensen
Done with Angel!
140# snatches, 5 @ 130#. 10 min EMOM 25 dubs, 20 sit-ups
7
2
Thanks for letting me be your slow ass partner! 😂👊🏼
Hey, you’re back and feeling better so it’s a sure win in my books 💪🏽
Theresa Rosenquist
Lots of things, just not this
12:26 - SU Annie (2×DU).Crazy slow! 20 min bike, 3×Sled pulls (#50); banded walks & side steps.
5
0
Timm Uhlmann
10 + 6 cals with Jim K
Snatches to 135. PR! EC3 with pushups and ghd situps after with Bryan. Then mobility
5
0