Skill/Strength:
Every 2:30 for 5 Rounds
1x [ 2 Power Cleans + 2 Push Jerks ], 65% 1RM
1x [ 2 Power Cleans + 2 Push Jerks ], 70% 1RM
1x [ 2 Power Cleans + 2 Push Jerks ], 75% 1RM
1x [ 1 Power Clean + 1 Push Jerk ], 80-82% 1RM
1x [ 1 Power Clean + 1 Push Jerk ], 85% 1RM
Metcon:
10-8-6-4-2
Muscle Ups
-3 Wall Walks after each round
Accessory Work:
Each for distance
Row, 8 mins
Row, 6 mins
Row, 8 mins
Row, 4 mins
Row, 6 mins
Row, 4 mins
Row, 2 mins
Rest 2 mins between efforts.
Mobility:
3 min lacrosse ball shoulder/trap smash, per side
You must login above to log your score
Carrie Schatzman
11:48 scaled; ring rows & banded ring dips-but the band broke so I had to get a different one… (sigh, delays!) wall walks Rx;
Cleans & PJ up to 115#
7
0
Cody Stelmach
Successory stuff 🤸♀️
Anderson Front Squats: 4 sets- 1-1-1-1-1-1 @135 (rest 10 sec between reps) // 4x 8 each leg Goblet split squats + supinated grip pull-ups 4x 8-12 // 3x6 incline Nordic curls + 3x60sec Chinese planks // 5 sets: 20 sec max toes to bar (12-13 reps)-rest 5 sec-20 sec max push ups (15-18reps)-rest 5 seconds-18 calorie echo bike @75-80 RPM (:41-:43secs) -rest 2:30 between sets
11
2
Jenny Wesolowski
10:25
Pull-ups and push-ups. 75-95# pc&j plus another rep at 100# for fun. Jerk form needs work
10
0
Jordan Teague
14:05, scaled
Ring row to ring dip with green band, 20# bear walk = 1 WW
55- 95# complex
10
0