Skill/Strength:
Every 2 min for 4 Rounds
1 Clean Pull+1 Squat Clean+1 Split Jerk
-Start at 55% C&J 1RM and add load each round
Metcon:
5 Rounds with a partner, if desired
200m Run Together
Accumulate 20 Pullups
Accumulate 30 Pushups
Accumulate 40 Squats
-Wear a vest if you’d like to prepare for Murph
-20 min cap
Mandatory Mobility:
3 min lat smash per side
3 min trap smash per side
Optional Additional/Alternative Work:
EMOM 10
3 Position Power Snatch at 55% 1RM
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Alex Ebert
18:58 with Carter
Clean complex 125, 145, 165, 195. I finally had energy today and happy to hopefully get back to a workout pattern again.
10
0
Danielle Stelmach
19:23 with Crystal B | clean complex 85-125#
DU practice (strung 48! PR by a lot) | 5 rounds: 5 kipping HSPU w/25+ab mat, 5 negative HSPU
7
0
David Rueckl
19:45 Kyle RX I scaled banded pull-ups, and the last 20 push-ups were from my knees.
Complex 145 # showed up and moved forward 30’
11
0
Ian Wilson
Fun, Friends, & Fitness
225# clean felt light, jerk not so pretty. Solo Metcon, all reps, vested, after cap completion.
14
0
Jim Koehler
19:45 solo. bike for run, situps for squats
up to 175#. muscle clean and push press
9
0
Meghan Hersil
Finished about a minute after the cap.
Brought the hubby and did run/bike, ring rows, push ups from knees (me using GHD), and bw squats.
Power clean with push jerk 35-55.
8
0
Mel Sanders
DNF sc
rd 5 25/30 push w/ Josh: bike, PU(r), push rd 4&5 knees to keep moving | complex 75-115#
14
0
Pamela Gehl
finished after time cap with Erika
Definitely slowed E down today.
CJ complex 65lbs to 95lbs
15
0
Steven Leiterman
16 or 17 something RX
clean complex at 95 lbs all starting above the knee
13
0
Theresa Rosenquist
4R + 200 + 4 pullups (w/ Coppens!😻)**
**Scl’d AF! Mike ran, I BikeErg’d 500m, 1 S-R-PU+9 =RR=, #55->#70 Cln complx. 10’ BikeErg pre.
12
0