Skill/Strength:
Every 2:30 for 5 Rounds
1x [ 1 Clean + 2 Pause Split Jerks ] 80%
1x [ 1 Clean + 2 Pause Split Jerks ] 80%
1x [ 1 Clean + 2 Pause Split Jerks ] 82%
1x [ 1 Clean + 1 Pause Split Jerk ] 85%
1x [ 1 Clean + 1 Pause Split Jerk ] 85%
Metcon:
9 min AMRAP
3 Deadlift 405/285lbs
12 Alt. Pistol Squats
24ft Handstand Walk
Accessory Work:
Every 20 secs for 4 mins do
3 Bench Press, 75% 1RM
— Rest 2 mins —
Every 20 secs for 3:20 do
2 Bench Press, 80% 1RM
— Rest 2 mins —
Every 20 secs for 2:40 do
1 Bench Press, 87% 1RM
Mobility:
2 min adductor smash, per side
3 position banded shoulder stretch, per side
2 min pec smash, per side
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Cody Stelmach
Conditioning piece // Split jerks up to 195
Accessory work: KB 🧳 Deadlifts + ghd back extensions + Kb windmills+ MB Spine cars
11
0
Jenny Wesolowski
7 rounds
SI joint finally healed so used light weights today. 155# deads, foot in front pistols, 24 seconds hs hold. Clean and pause split jerk (3 cleans, and 3 split jerks per round): 75, 75, 75, 80, 80#.
9
0
Molly Leiterman
4 + 4 scaled
195 deadlift, scaled pistol, 2 wall walks
110 clean & spilt jerk
12
0
Nate Ziolkowski
3 + 12 pistols scaled
295# dl, mod pistols, hs hold - pc&j up to 155#. Happy Friday!
12
0
Pauly VanderKelen
Explored and hiked on Washington Island!
Observation Tower, Schoolhouse Beach, and Stavkirke Church!
0
0
Sean Manion
Modified Cindy 10Rounds: 1-2-3-4-5-6-7-8-9-10 Clean and Jerk @ 155 then 5 pull-ups, 10 push-ups, 15 squats
10
0
Tim Sanders
3+2 dl scaled
monumental day. I failed my first deadlift without hurting myself and tried a split jerk. dl rx 2rds -20# remaining rds. 24 weight shifts and leg tucked 🔫
10
0