Skill/Strength:
Every 2 min for 5 Rounds
1 Squat Snatch+2 Overhead Squats+1 Hang Squat Snatch+1 Overhead Squat, unbroken
-Shoot for 65-80% of Snatch 1RM
Metcon:
Accumulate:
800m of Running
40 Power Cleans 135/95lbs
-Start with either movement and switch between them as desired
-12 min cap
-Log time and scheme used
Mandatory Mobility:
3 min trap smash per side
3 min calf smash per side
3 min quad smash per side
Optional Additional/Alternative Work:
AMRAP 20
30/24 Row Calories
30/24 Ski Erg Calories
30/22 Echo Bike Calories
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Danielle Stelmach
6:44 Rx | snatch complex 55-75#
8 PC/200m/8/200/8/200/8/200/8 | First time squat snatching in over a month- felt pretty good! | RMU skill work
12
0
james macco
9:14 20/200, 10/400, 10/200
Clean complex in lieu of snatch comp. Up to 155#
13
0
Jane Daelke-Staszak
Complex: 75, 75, 80, 80, 85
10, 0.5km
21, 1.25km
31, 2km
40, 2.4km
Total: 8:14
85# clean
18
0
Justin Peterson
4:53 [13 cleans/300m/13 cleans/500m/14 cleans]. Should’ve ran my 500m faster because I got beat by a gangly giraffeman!
Snatch complex 135/145/155/165/175lbs
16
1
That was such a fun race!
Pamela Gehl
30 cleans and 1200 meters at cap
Ran more than needed because I'm an idiot. Finished cleans after the cap. 85lb barbell. Snatches 45lbs
18
0
Steven Leiterman
6:02 (15/200m/5/200m/5/200m/10/200m)
Snatches at 135
17
2
Theresa Rosenquist
9:39**
**Scl’d AF!! #65 PClns & 2k BikeErg (800/15/600/15/600/10). Str&Skl: 5 min KBSn test: #26@3:56 -> 120 @ 5:00. 3x{15 GHSU & 15 GHHE
16
0