Strength/Skill:
Every 90 Sec for 8 Rounds
Snatch Extension + Snatch High Pull @ 95% Snatch Max
-Pull up and back HARD
Metcon:
10 min Ascending Ladder
1 Ninja Rollup -> 1 Pullup
2 Ninja Rollup -> 2 Unbroken Pullups
-Increase rep scheme for both movements by 1 rep each round
-If you break pullups, do 3 Burpees then finish your set. One set of penalty burpees per round
Accessory Work:
5 rounds for form
Top ring support hold 10s into
15 Ring support pulses
Bottom of dip support hold 10s into
5 strict ring dips
Try to go unbroken for each full set, remembering to hold your hollow tension and push down through the rings
Mobility:
2 min Lacrosse Ball Lat Smash, per side
2 min Lacrosse Ball Trap Smash, per side
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Barb :)
7 plus 7 ring assisted NRU
Ring assisted NRU and ring rows
Snatch work 3@50, 3@55, 2 @60
8
0
Grace Adler
11+2 pull up
Ninja roll - feet crossed with hand assist. Snatch pulls 90(4) 95(4).
5
0
james macco
10 + 11 NRU's / All pull-ups unbroken
Coffee chat and a free psych eval from Toni.
11
2
Theresa Rosenquist
7 R + 8 #SU
**Mods: wgt’d AMSU(#25) & Neutral grip pullups w/ penalties R2-7). Snatch tech. @ #80. AssBike 50 Cals (legs only) & 5x25 DU (UB). Mobility!!
13
0