Skill/Strength:
Every 2 min for 5 Rounds
3 Hang Power Snatch
-Add load each round
Metcon:
As many reps as possible in 8 mins of
1 Box Jump, 30/24 in
1 Strict Deficit Handstand Push-up, 3/1.5 in
2 Box Jumps, 30/24 in
2 Strict Deficit Handstand Push-ups, 3/1.5 in
3 Box Jumps, 30/24 in
3 Strict Deficit Handstand Push-ups, 3/1.5 in
-Continue adding 1 rep each round to each movement until time expires
-Scale range of motion for HSPU if needed
Accessory Work:
Deadlift 1×7 at 70% 1RM
Deadlift 2×6 at 75% 1RM
Deadlift 2×5 at 82% 1RM
Deadlift 1×3 at 87% 1RM
Mobility:
3 pos. Banded shoulder stretch
2 min lat smash each side
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Alex Ebert
6/6 box jumps scaled
Initially 25lb plates and ab mat. Rd 3 ab mat and negatives 145#HPS. DL up to 305#
5
0
Carrie Schatzman
8/12 box step ups; HSPU deficit (25# plates) off box
HPS 65# - 85# & DL accessory work;
6
0
Dusty Neubauer
3/5 SDHSPU
Snatch up to 155 / Would have had 10 rounds on the metcon but my arms are really long
7
0
Jacob Anason
5/6 DSHSPU
185# hang power snatches // clean complex to 245# // DB Bench & various versions of lunges
6
0
Jordan Teague
4/10 box step ups, sc
PUs off 24 inch box with 25# plate for deficit
Up to 90# for Hang PS
DLs up to 240# with main squeeze
0
0
Maria Onaindia
10/10 deficit HSPU from a box
Working on that strict strength, hang snatches up to 100#
Accessories +a 20# DL PR of 265#, thanks Tom for the encouragement!
14
0
Molly Leiterman
✅
Hotel workout: 5 rounds of: 5 push-ups, 10 burpees, 16 DB snatch w #35, 20 air squats
12 min of run/jog
15
0
Pauly VanderKelen
Front Squat: 5@135, 4@185, 3@225, 2@275, singles @ 315, 335, then 5x4 @ 265#
1 minute Front Rack Walk-out @ 315# / Static Bar Hang for 1:35 / 5x12 Ab Roll-outs wearing a 57.5# weight vest and kneeling on (2) 55s, (1) 45, and an AbMat / 5x12 Calf Raise @ 185#.
0
0
Theresa Rosenquist
9R +2.69 B-SU**
**B-SU (L+R=1, 20”) & Ring Push-ups. 3 KBSn (L)/3 KBCln (R); 30/36/40/40/45.
8
0