Strength/Skill:
EMOM 12
Clean Extension + Clean, Jerk Dip + Jerk @65% C&J Max
-Drop after the extension and reset if needed
Metcon:
For Time
30 Cal Row
40 Handstand Pushups
50 Alt. Pistol Squats
60 Wallballs 20/14lb
*2 Rope Climbs after each movement
Accessory Work:
Abs by Ash (4 rounds)
15 GHDs
10 BB rollouts
1 min Front Plank
Mobility:
Single leg Saddle stretch, 2 min each side
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Cody Stelmach
15:40
165# CJ complex // Abs by Ash - that was really hard
14
4
Grace Adler
16:58
1 abmat strict HSPU, pistols foot tuck in back and front. Clean complex 80(5)85(5).
12
0
Rachel Meyers
16:46 rope pulls, hspu with plate and ab mat, foot wrapped pistols
C&j #85
12
0
Sam Carter
16:17 RX
12
1
You are an impressive athlete, even though you didn't do the hspu unbroken or get $5 from Justin
Theresa Rosenquist
18:00 TC + 2 RC post**
**SO many mods! Row✅/Push-ups/SL Box step-ups/Cal AssBike/Ropepulls until last set. Cln&Jk complex: #30 KBs (SA OH)
11
0