Skill/Strength:
Every 2 min for 5 Rounds
5 Power Snatch
-Unbroken reps
-Start at 65% and add load if you can go unbroken
Metcon:
AMRAP 12
10 Burpee Box Overs 24/20”
10 Alt. Front Rack Double Dumbbell Lunges 50/35lbs
5 Ring Muscle Ups
Optional Additional/Alternative Work:
3 Rounds
Row 500m
Rest 1 min
Bike 750m
Rest 1 min
Mandatory Mobility:
3 min trap smash per side
3 min lat smash per side
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Autumn Jarvis
4+8 Burpees. as written but MU progression from floor (apparently my body forgot how to jump onto & step off a box)
Snatches up to 75#
12
0
Carrie Schatzman
3+6 lunges; scaled; 18” box, 17.5#db’s; low ring turnovers/dips
PS up to 85#; accessory row/bike w Erika
2
0
Cass Baier
4 + 8/10 burpee - scaled to #30, PU and banded dips// snatch - stayed at #60 and worked on small adjustments
12
0
David Rueckl
Scaled 3+ 2 ring rows. Ring row/push up 25# dumbbells
PS to 115#
Showed up and move forward 30’
11
0
Erika Donaldson
6 BBJO in round 5
35# dumbells. Low ring progressions with blue band. Snatches 60-80#. Accessory 500 row, 500 run
12
0
Joe Nygren
3 rds+ 1 RMU Rx
Didn’t count the RMU attempts, just successful ones 👍
Snatches to 105#
11
0
Liz LeCaptain
4 + 8 lunges - RMU progressions
snatches for 2 rounds, back squat for last 3
10
0
Liz LeFevre
6rnd- burp from box step overs/ front squats w/#10 DB’s/ ring row/ push up from box
Snatch-#55 from blocks
5
0
Sylvia Christensen
Flopped around (BMU) Rx burpee and Rx weight
4 mile run Rx / 85-105 snatches as prescribed Rx. AMRAP 6 — 2 + 8 PVC pass thrus Rx
8
0
Theresa Rosenquist
3R + 10 lunges**
**Scl’d Af!! 15” box/plates, 👵🏼🐌B-SUs , #10s, RR + RDips (feet assist). Str: 5 KBSn & 5 KBS + 15 AMSU (@#35), Shldr Mobility!!
8
0