Skill/Strength:
Every 2 min for 8 Rounds
Power Snatch 3×2 at 75% 1RM
Power Snatch 1×1 at 78% 1RM
Power Snatch 1×1 at 81% 1RM
Power Snatch 1×1 at 84% 1RM
Power Snatch 1×1 at 87% 1RM
Power Snatch 1×1 at 90% 1RM
Metcon:
5 Rounds
50 Double Unders
10 Alt. Front Rack Lunges 115/85lbs
-10 min cap
Mandatory Mobility:
3 min calf smash per side
3 min glute smash per side
3 min hamstring smash per side
Optional Additional/Alternative Work:
5 rounds for quality
Nose-to-Wall Handstand Hold, 30 secs
5 Strict Chest-to-bar Pull-ups
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Alex Ebert
9:08rx. DUBs were hit or miss today. Lots of trips but did do them all
125-162(PR+2) felt great lifting today. Weird what happens when you fuel your body before a workout.. 😂. Accessory work. Strict C2B with Blue band
15
0
Brandon Kruswick
6:23 (SU / 95#)
Snatches up to 140# - 20# PR
14
1
20 lbs 😂😂 Wth nice job dude!
Cody Stelmach
4:59 rx
Tripped every round of double unders other than 1 😵💫👎🤬 // snatches 155#
16
0
David Rueckl
6:54 singles and double 35#dumbell step ups
Snatches to 135#
Showed up and moved forward 30’
14
0
Erika Donaldson
8:30 75#
Round 1,3&4 unbroken. 2 and 5 hot mess.
Snatches 55-90#
Bench with Pam to 115#
15
0
Jenny Wesolowski
9:02 (25 du with su between every du)
Lungs are not back. Snatches 75-87#
11
0
Pamela Gehl
5 lunges left at 10 min cap scaled
Lunges 65lbs, 50 dubs/50 SUCO/100 singles/50 SUCO/50 dubs. Snatches 45lbs to 60lbs
BPress 70-90lbs
13
0
Sylvia Christensen
16:16
3 rounds: 12 power snatch, 15 bar facing burpees, 9 power snatch, 12 BFB, 6 PS, 9 BFB, 2 min rest. (3:33, 4:21, 4:25) 100-120# power snatches. 4 mile run 🤙🏽
14
0
Theresa Rosenquist
7:16**
**Scl’d AF! 100 SU & #55 (BR), 5’ DU pract. post. BB smash & chat post. 5 KBSn (L) KBS (R) x5: 3@#30, 1@#35,2@40,2@45.
13
0