Skill/Strength:
Every 3 mins for 5 Rounds
1 Squat Clean + 1 Hang Squat Clean
Rest 10 secs, 1 Squat Clean + Split Jerk
-Start at 75% and add load
Metcon:
5 rounds for time of
10 Alternating Dumbbell Squat Snatches 70/50lbs
15 Handstand Push ups
Level 3 Torque Tank Push 60ft (30ft down and back)
Accessory Work:
Every 1 min for 12 mins do
5 Banded Strict Press, 40% 1RM Strict Press (red bands)
-Rest 5 mins
Every 1 min for 12 mins do:
5 Banded Deadlifts, 50% 1RM Deadlift (green band)
Mobility:
3 min trap smash per side
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Alex Ebert
3 + 10 snatches. 60# DB (most rx HSPU I’ve done)
Complex up to 195#. (200 is last known clean and jerk pr…. 🤷♂️)
13
1
Killing it man!
Cassie Christianson
Sub 10 bs and 4 jerks per rd. No more barbell
DB squat cleans, push-ups, and torque
4
0
Grace Adler
14:55
10#, 3.5 rounds with 1abmat strict HSPU/1.5 rnd without. Clean complex 75/80/85/90/95
13
0
Liz LeFevre
12:58. #20 DB plate and ab mat for HSPU
#120 complex. Jerks were shit today💁♀️
4
0
Maria Onaindia
14:20 sc
40# DB, 7HSPU w/abmat &10# plate, Clean complex to 130#, DU practice after
14
0
Theresa Rosenquist
4R+10/10@#15**
**Finished R5. LA@#15/RA@#25 SqCln & RingPU, sled=😵, strength: 65/70/75/80/85 & #30 DB SpJk (LAO), tiny bit of cross-over practice. Mobility, balance & abs pre.
11
0