Skill/Strength:
Every 1:30 for 3 Rounds
2 Snatch High Pulls+1 Power Snatch
-Start at 60% Power Snatch max, add load and catch lower in a squat each round
Strength 2:
EMOM 6
1 Squat Snatch
-Start where you left off for Strength 1 and add load each round
Metcon:
3 Rounds
20 Dumbbell Walking Lunges 50/35lbs
10 Cal Echo Bike
5 Strict Handstand Pushups
9 min cap
Accessory Work:
Every 2 min for 4 Rounds
4 Pause Front Squats around 60%
Mobility:
3 min delt smash per side
3 min hamstring smash per side
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Chelsea Sherman
6:40 scaled
25# db & plate + abmat for hspu. Snatch to 95#. Wednesday’s bench accessory.
14
0
Danielle Sherman
6:29 I think
Up through 135 snatch. Just missed 145. Heaviest post child.
9
0
Danielle Stelmach
2 + 4.5 HSPU at cap (35#, HSPU w/ 45+ab mat and a lot of staring at the wall 😝)
Snatches 55-90# squat to 85, power 90 a handful of times-could not squat it!
7
0
David Rueckl
6:47
Scaled to 35# strict dumbell press instead of HSPU
Snatches to 125#
Showed up and moved forward 30’
13
0
Erika Donaldson
Snatches up to 75#
Finished the bike in round 3. 35#dumbells. Push ups with ab mat
Front squat accessory 85#
13
0
Jamie Burbey
Chest and Tricep day, up to 265 Bench
and then 10, 8, 6, 4, 2, Deficit Pushup, Hang C&J, OH Lunge, Right arm then Left arm, 50# DB. 💪🏻🫠🤟🏻
13
0
Jenny Wesolowski
7:57
Strict hspu with 35 + ab mat. Only did a few rounds into squat snatches because of Evalyn up to 70#
11
0
Justin Bruehl
5:04
Up to 205 pain free babyyy. Extra: 5 rounds 12 w.balls @25lb and 15 GHD (6:35)
12
0
Pamela Gehl
8:38 scaled
25lb dumbbells, HSPU 45lb plate and 1 abmat. Snatches 35lbs-50lbs.
Front squat accessory 65lbs
15
0
Theresa Rosenquist
8:31**
**Scl'd AF!! #17.5 DBs & Ring PU. Str&Skl: KBSn &KBCln: 3HP+3Sn&3Cln 26/30/35 -> 3 KBSn & 3 KBCln 35/35/40/40/45/45/53 SA KBS only. 110 Cals BikeErg pre& 125 post.
0
0