Strength/Skill:
EMOM 12
Snatch Extension + Snatch High Pull + Snatch @60% Max
Metcon:
7 min AMRAP
3 Ring Muscle Ups
6 Alt. Front Rack Lunges 185/125lb
9 Ninja Roll Ups
Accessory Work:
Wall Deadbugs 4×15 (snatch grip)
Mobility:
On an elevated box ankle stretch 30 sec. Each side for 4 rounds
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Cody Stelmach
4 + .069 Ring muscle ups
115# snatch complex // EC: Air Raid till calf said no mo bruh
10
0
Donny Covaciu
4 rds at115# Lunges and banded pull ups and dips
75# Snatch work. Trying to strengthen the wrist.
Practiced DU and GHD situps.
6
0
Grace Adler
5+3 strict pull up
3 pull up/3 strict ring dip = 3 MU, 85# FS, GHD. Snatch 60(10)65(2).
10
0
james macco
2+ 9. Started with lunges. RX weight but mods to other stuff
Snatches were 💰. Up to 115#
10
0
Jenny Wesolowski
5 + 1 ring muscle up. 75# lunges and low ring muscle ups.
40# + wooden plates for snatch complex. 4 x 15 wall dead bugs. 4 x 8 banded strict pull-ups
6
0
Lauren Tamura
85# snatch complexes | 4 rds + 1 ring muscle up | accessory work
Scaled jumping RMU
8
0
Pauly VanderKelen
3-Position Snatch: 95,115,135,160,170,180,190# PR!
3-Position Clean & Jerk: 135,165,185,205,225,235# / Good Mornings: 7 reps @ 135,185,205,225,250# / 5x10 Ab Roll-Outs / Chin-Ups: 10,8,6 / 2x30 Arm Curl with 35# barbell / Sauna!
0
0
Theresa Rosenquist
4R + 2 Lunges**
**Sub’d:3 RR +3 push-ups/#85 Lunges(BR)/V-ups. BoxBS @ #105x3 (v. Snatch) -> 20 min of Mobility!!
10
0
Tim S.
3 plus thru dips
95# snatch comp. Band aid pull up and ring dips. 75# lunge. Hard to describe the ickyness in lunges and shoulders today
6
0