Skill/Strength:
Every 1 min for 12 Rounds
4×1 Clean and Jerk at 65%, 4×1 at 70%, 4×1 at 75%
Metcon:
30-20-10
Cal Row
Wallball 20/14lbs
Handstand Pushups
Mandatory Mobility:
3 min trap smash per side
3 min quad smash per side
Optional Additional/Alternative Work:
EMOM 8
1: 1 Rope Climb+1 Legless Rope Climb
2: 8 Alternating Sandbag lunges 150/100lbs
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Cass Baier
14:20ish? 37 HSPU with ab mat - rest from box (the first set of HSPU wrecked me🥵)
C&J to #90 -threw in some squat cleans
22
0
David Rueckl
11:47 HSPU off box
Clean the jerk complex to 130 # Showed up and moved forward 30’
18
0
Emma Mueller
135, 155, 165 C+J // 14:43 ab mat HSPU
Great first class Tim Sanders!
13
1
Thank you for the kind words Emma!
Erika Donaldson
13:50 ab mat for HSPU
Clean and jerk 85-105# bench press with Pam 6x3 @ 65# COFFEE!
21
0
Megan Johnson
Capped at 3/10 HSPU/DB PP at 15:00, finished after cap. Did half HSPU with one leg up on a 24” box, half double DB PP with 25#s.
85-100# C&J.
16
0
Pamela Gehl
capped-scaled 7 HSPU left
10lb wallball and HSPU off box
Clean & Jerks 75lbs/80lbs/85lbs
Bench press accessory 6 x 3 at 65lbs
20
0
Pauly VanderKelen
Bulgarian Split Squats: 10 reps on each leg of Bodyweight 75, 85, & 95#
4x11 Kneeling Ab Rollouts with 25# in the weight vest alternating with 4x16 Forearm Curls with a 60# barbell / 3x10 Calf Raise @ 195# alternating with 11 reps of Lateral Raise with 20, 25, & 30# dumbbells.
1
0