Skill/Strength:
Every 2:30 for 4 Rounds
3 Snatch High Pulls+2 Power Snatches, unbroken
-Start at 70% and add load each round
Metcon:
For time
30 Shuttle Runs (25ft down and back=1)
60 Single Dumbbell Thrusters 50/35lbs
-Every 3 min, including 3-2-1 go, do 20 alt. DB snatches
-18 min cap
Mandatory Mobility:
3 min trap smash per side
3 min hamstring smash per side
Optional Additional/Alternative Work:
5 rounds for quality
GHD Russian Twist, pick load, 30 secs
Rest 10 secs
Side Plank, 30 secs
Rest 10 secs
Side Plank, 30 secs
Rest 40 secs
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Cody Stelmach
Snatches 145#// 10:45 rx
Sled pushes: 6x50ft (305# in plates, not sure on sled weight. Probably 350# total)- probably bad idea before metcon 😂 // Metcon: Focused on exaggerating lockouts overhead // 5 RFQ: 30 sec. Weighted Russian twist in GHD, side plank each side
17
0
Danielle Stelmach
🏳️ @35 DB thrusters Rx | snatch complex 70-85#
☠️🤧 DB thrusters need a lot of work.
13
0
Jamie Neubauer
11:17 rx - Tuesday wins: Made it in after a rough two weeks AND first time doing DB snatch in a workout since Dragon Bowl 2024 and my back held up 🙌
Snatch complex - stayed at 85# d/t shoulder.
19
0
Jenny Wesolowski
11:38 @ 30#
Scaled a bit from not being here in over a week. . Lungs still not there. Power snatch @ 65-80#
12
0
Jordan Teague
11:10, modified
30 cal bike (3 limbs), 120 AMSUs w/ 14#, 25# Hang Muscle DB Snatch
Complex at 40#, muscle snatch
18
0
Megan Johnson
Active recovery
50 cals on the bike to get warm, then focused on stretches and mobility.
12
0