Skill/Strength:
Every 2:30 for 5 Rounds
2 Clean High Pulls+2 Power Cleans+1 Split Jerk
-Start at 70% and add load each round
Metcon:
3 Rounds
3 Ring Muscle Ups
3 Deadlifts 315/225lbs
50ft Handstand Walk (25ft down and back)
3 Deadlifts 315/225lbs
-12 min cap
-Scale HS Walk to 3 Wall Walks
Mandatory Mobility:
3 min delt smash per side
3 min lat smash per side
3 min hamstring smash per side
Optional Additional/Alternative Work:
EMOM 12
1: 5 Sandbag Squats 150/100lbs
2: 3 L/3 R Single Leg Box Jumps, pick height
3: Rest 1 min
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Alex Ebert
Clean complex 155-195.
Yesterday’s skill strength but added 10ft HSW instead of rest. BS 225-265. Box 30”- (2-15’s+ 2-10’s)
7
0
Autumn Jarvis
10:34 RMU progression work. HSW actually felt great. Deadlifts @ 225#
Complex up to 105#
13
0
Carrie Schatzman
Forgot my time; scaled RR/RD banded; 205# DL; 25’hsw lots of ups & downs
Complex 105-130; bench w Erika;
5
0
Cody Stelmach
8:59 rx // 215 clean complex (unbroken)
Well that was the first time since nam doing 315# DL, so that was neat
13
0
Danielle Stelmach
7:02 box RMU high rings, 225# DL, 3 walks to wall
Clean complex: 100-120#
9
0
Jamie Neubauer
8:37 low ring mu, 195# DL
Worked on skills and positioning over speed
Clean and Jerk complex 105-145#
13
0
Megan Johnson
4:44, perhaps too scaled. Low RMU progressions, HS hold with 30 weight shifts, 155# DL.
95-115# complex.
7
0
Travis Bittermann
8:00 flat
The first round was a min. And then my handstand walks fell through the floor so fast. The muscle ups felt great. Lower back still fked from Tuesday. Up to 265 for the c n j unbroken just in shoes.
8
0