Skill/Strength:
Every 2 min for 4 Rounds
1x [1 Power Clean+1 Hang Squat Clean+1 Front Squat+2 Split Jerks]
-Start at 55% of your weakest lift and add load each round
Metcon:
Row 3x1000m
-Rest 2 min between rows
-Row faster each round
Accessory Work:
4 rounds, each round for time
9-7-5 reps of
Burpee Box Jump Over, 24/20 in
Bench Press 80-100% bodyweight
-Go every 5 mins
Mobility:
3 min hamstring smash per side
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David Rueckl
3:58 3:56 3:49
Scaled to up to 5 rep 125# back squat. Showed up and did the work. Moved another 6” in my marathon today.
17
0
Justin Bruehl
14:45 total--3:36/3:38/3:31
Complex:185,215,235,250 felt good today
[[[Accessory]]]]: 1round @200lbRx///1round@200lb-7,5,3///2rounds@185lb 7,5,3------>face to freeking floor in burpees #noarmsleft
18
0
Megan Johnson
4:31, 4:14, 4:07
Worked my way up to 75# on the complex… wish I would have pushed a little heavier, but still getting my confidence back on overhead lifts!
2
0
Mel Sanders
4:17 | 4:06 | 4:04
Complex #75 | 90 | 105 | 120 fail last jerk || mobility in B with The Love
8
1
Theresa Rosenquist
✅✅✅
Row: 4:43/4:45/4:50 (not faster but 💀trying), Complex: 70/75/80/85 (Clns&FS) + 25/30/30/35 (DB PJk).
13
0