Skill/Strength:
15 min to establish 1RM Power Snatch
Metcon:
9 min ladder
1-2-3-4-5…
Burpee Box Jump Overs 30/24”
Burpee Bar Muscle Ups
-If doing box BMU, do all burpees first, then BMU
Mandatory Mobility:
3 min trap smash per side
3 min pec smash per side
Optional Additional/Alternative Work:
5 Rounds
8 Glute Ham Raises
5 Strict Wall Facing HSPU
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Daltyn LeClair
155# PS
Did C2B and got to round 5 with two min left. Had to stop. Getting some serious foot pain
11
0
Danielle Stelmach
1/8 burpee C2B | PS 105# (3# PR)
Banded BMU practice & high hang snatch work 65-85#
10
0
Ian Wilson
Fun, Friends, & Fitness
170# felt light, 180# not so light. 7+1
14
1
that morning weight hits different!
Jessica Nowak
Technique only PS
7 Rounds + 8 rx burpees + 5 box bmu
So close to full 8
8
1
And I missed you!!!!
JORDAN MAGGLE
3 burpees to finish RD of 8
Scaled, 24’ box, ring rows. Did BS during PS workout. Still resting my thumb
10
0
Josh Schill
Round 7 - 0/7 Burpee Jumping pull ups
30” box and jumping PUs
Power Snatch #140 (limiting factor being non-scalable form, but Justin said it was safe so we count it!) ALSO I DID MY FIRST STRICT PULL UP
10
0
Justin Bruehl
7+2
Had a fun little "whoopsie" over the box. Front foot didnt want to leave the box...so I rode it to the floor as it tipped over...the literal picture of "ride or die" and "tuck and roll"😅..... fun story i know #damagedanddysfunctional #yolo#sendit✊️
14
2
Sylvia Christensen
6 miles
EMOM 10 Power snatch 4x3 @ 105, 3x3 @ 110, 3x3 @ 115. AMRAP 14 — 12 T2B, 18 push-ups, 24 air squats, 30 DUBS 4+5 toes
11
0
T Sanders
25*
every 2:30 on with 2:30 rest for six rounds. 18 cal row, 15 ghd's, max 150# sandbag over shoulder. 4,4,4,4,4,5
14
0