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Thursday, July 17, 2025

Hill Keelback

Metcon:
AMRAP 28
Echo Bike 40/32 Cals
9 Squat Snatches 135/95lbs
9 Bar Muscle Ups
6 Squat Snatches
6 Bar Muscle Ups
3 Squat Snatches
3 Bar Muscle Ups
-Pick a snatch weight that you can do quick singles

Mandatory Mobility:
3 min lat smash per side
3 min trap smash per side

Optional Additional/Alternative Work:
4 rounds for quality
6 L/6 R Med Ball Rotational Slams, pick load
8 Glute Ham Raises

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Ashley Brocker
2 + 9 BMU
0
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Autumn Jarvis
2+1 cal scaled 65#, burpee pull ups
18
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Carrie Schatzman
2+32 cals; scaled; PS @ 85# bird perch bmu;
11
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Cass Baier
2 + 25 cals
65# & banded BMU
17
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Cody Stelmach
Active recovery
5 Rounds: 30 DU + 3 deficit wallwalks - rest 1 min- 150 DU + 150 ft HSW (12:58) // l-sit -21 secs
13
0
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David Rueckl
3+ 10 cal. Scaled. Ring row/push-up 95 #PowerSnatch.
Showed up and moved forward 30’
16
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Dusty Neubauer
2 + 2/3 snatches
15
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Erika Donaldson
7/9 BMU in round 2 75# SS
16
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Ian Wilson
Fun, Friends, & Fitness
Modified and moved through it slowly - Zone 2
18
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Jamie Burbey
2+1 BMU RX
That was interesting 🥵 but yaaay for fitness! 🇺🇸🤘🏻🫠🤘🏻🇺🇸 Happy Thursday!
13
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Jenny Renon
2+15 cal—BMU from box/60# snatches
13
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Jenny Wesolowski
2 + 20 cals assault bike/75# snatch/pull-ups and hand release pushups, rd of 3 hollow arch push away and pushups.
The 75# squat snatches were pretty ugly. The hollow, arch push aways were done in singles working on bmu progression.
13
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Jessica Ploof
2+20 cals
65#, pull ups/push ups
13
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Joe Nygren
2 rds+2 of 9 squat snatches
105# squat snatch, Bmu
18
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Jordan Teague
3+ 15 cal ski erg, adaptive
20 cal ski erg, seated snatches @35#, sc pull ups/dips
5
1
nice!
T Sanders
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Justin Bruehl
2+2/9 RMU did all Ring Mus
15
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Justin Peterson
3+1 Cal Bike. BMU unbroken.
0 mile run
12
1
🤣🤣🤣
Sylvia Christensen
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Kaylee Salm
2 rounds
Banded BMU 85# snatch
9
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Kelsey Waack
2 + 9/9 BMU
75# / BMU off perch
17
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Kevin Hansen
2 + 8/9 snatches
3
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Kimb Davister
3 reps shy of 2 rounds Rx
Everything moved great today which is way more than I expected 😅; no TGC (Alex, it’s The Gymnastics Course programming)
18
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Megan Johnson
2 rds + 23/32 bike cals. 65# snatches, jumping BMU with 30” box
14
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Mel Sanders
2+6 cal sc
75#, strict pu(thick g & b)
18
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Pamela Gehl
6 snatches done in 2nd round
45lb barbell, pullups/pushups
18
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Samarth Mistry
1 + 5/6 snatches, 65#, one-leg-box-assist BMU
BMU ☠️ lots of fails
9
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Selena Cashman
2 rds + 18 cals
85# squat snatches felt great minus the first 4 lol Bird perch rd 1 then strict PU with green band
18
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Sylvia Christensen
2+3/9 snatches
4 mile run
15
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T Sanders
2+
forgot. 115#bb. push ups pull ups.
10
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Theresa Rosenquist
4 Reps shy of 2R (SO close)**
**Worked hard, played hard! Scl’d AF!! 45 Cals BikeErg/KBSn & KBS & KBSq @#30/1 S-RPU + RR-RD. Mobility post.
16
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