Skill/Strength:
Every 2 min for 7 Rounds
3-3-3-3-2-2-2
Power Cleans starting at 65%, adding load each round
Metcon:
For time
30 Cal Row
10 Ring Muscle-ups
30 Dumbbell Snatches 70/50lbs
30 Cal Row
10 Ring Muscle-ups
20 Dumbbell Snatches 70/50lbs
30 Cal Row
10 Ring Muscle-ups
10 Dumbbell Snatches 70/50lbs
Accessory Work:
In 4 mins do
50/40 Assault Bike Calories
max reps in remaining time Bar Facing Burpees
-Rest 2 mins and repeat until you reach 75 Bar Facing Burpees
Mobility:
2 min lat smash, per side
3 min hamstring smash, per side
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18:13 scaled
ring row and dip green band. ripped hand impairment. 245# cleans
10
0
Eric Hansen
17:06 (?) mod
echo bike 20 cal, 10 burpee pullups on rings, 50# db, clean to 200#
14
0
Jordan Teague
Cap+ 14
Scaled: ring rows and dips(new purple band), 35# DB
PC: 80# to 115#
6
0
Justin Peterson
12:52
Power Cleans up to 275lbs. Finished Accessory Work with :20 remaining in round 5.
11
0
Molly Leiterman
15:44 scaled
Burpee jump pull ups, 40# db
125 Power clean
Accessory: 3 rounds of: 15 cal bike, 10 bar facing burpees, 10 seated barbell press, 10 RDLs
15
0
Nate Ziolkowski
19:03 scaled*
assault bike 20 cal, low rmu progression, 50#db, PC up to 205#
12
0
Sam Carter
DNF
Power cleans up to 150
9
2
Steven Leiterman
14:15*
Scaled Ring Muscle ups - Black band 2 legs raised
Power clean: 135/155/175/195/225/235/245
14
0
Sylvia Christensen
20 cals in last round (BMU instead of RMU)
125-145 pc taking it EZ on the neck 🤕
7
0