Skill/Strength:
Every 2 min for 5 Rounds
3 Power Snatches
-2 sec pause in the catch position on each rep
-Add load each round
Metcon:
:30 on :30 off until completion
3 Rounds
15 Thrusters 115/85lbs
20 Pullups
-Work for 30 seconds, rest for 30 seconds, continue where you left off
-Write your score as finishing in round x and seconds remaining (ex: Finished with 14 sec left in round 8)
Accessory Work:
4 rounds for quality of
15 Banded Lat Pull Downs
10 Bench Supported Dumbbell Lat Pull Overs, pick load
Sandbag Bear Hug Hold, 200/150 lbs, 1 min
Mobility:
3 min calf smash, per side
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Celia Osorno
That was sneaky 🥵🫁
#65
Something left in 9th
Power snatches started at #65 got to #85
13
0
Cody Stelmach
Golf outing with JT - went so well a 90 year old told us to apologize to our clubs
14
2
Ian Wilson
Fun with Friends
Snatches up to 135# felt really good. Workout was fun, even for a Monday!
19
0
Jenny Wesolowski
26s left in 12th round
25# db’s for thrusters for pain free movement of shoulder. Those felt great, but last 20 pull-ups fell off a cliff. 45-70# snatches
13
0
Jordan Teague
23 of 10th Rd left
60# Thruster, 20 Jumping PUs (20"box)
35-65# Snatch -getting better every week!
Worm practice with the real Tim Sanders
12
0
Maria Onaindia
20 seconds left in rd 12
75# thrusters, red band PUs (heaviest thruster I’ve ever done)
Up to 75# snatches, accessories
15
0
Molly Leiterman
21 secs left in round 10 - scaled
70lb thrusters, banded pull ups
PR Power Snatch 70lb
10
0
Nate Ziolkowski
12s left in round 11
95# scaled to jumping pull ups off a box. Snatch up to 105#.
17
0
Tim Sanders
7 sec left in 12th
super helpful, quality coaching from THE Mike Cegelski. thanks so much mike.. 145#ps
12
2