Skill/Strength:
Every 2 min for 5 Rounds
1 Snatch Pull+2 Power Snatches+3 Squat Snatches at 70% Power Snatch 1RM
-You can drop after each rep
Metcon:
3 rounds for quality, not for time
18/14 Row Calories
6 Deadlifts 65% 1RM
6 Shuttle Runs 50ft
6 Deadlifts 65% 1RM
-Rest 1 min
-Use these quality pieces to prioritize getting better at things you could improve on. Ex: If you are a good DLer or runner, but could be faster on the row, attack that part. Focus on getting better, not just going fast.
Mandatory Mobility:
3 min glute smash per side
3 min trap smash per side
Optional Additional/Alternative Work:
5×30/24 Cal Ski Erg
-Rest 1 min between rounds
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Cass Baier
DL 145#
55# of tweaking a different thing for 5 rounds of snatching shenanigans 🫣
13
0
David Rueckl
DL 260 RX Row n shuttles .😉
Snatches 95#
Showed up and moved forward 30’..
Double under practice for 5 min before class,and
New DL PR 417.5# after class.
15
0
Megan Johnson
DL 140#, subbed in 6 bike cals instead of shuttle runs. ✅
Snatch complex at 65#. Justin made me work on my hook grip and I complained the whole time. 😂
5
0
Theresa Rosenquist
🥇🥇🥇
#145 DL & sub’d SU-DU mashup (25) v. Run…PClns for all 5 @#70. 10 CalBike Erg & BS Complex @ #85.
9
0