Skill/Strength:
Every 1:15 for 10 Rounds
1 Squat Clean
2 Sets @ 78%, 2 Sets @ 81%, 2 Sets @ 84%, 2 Sets @ 87%, 2 Sets @ 90%
Metcon:
10-20-30-40
Cal Echo Bike
40-30-20-10
Shoulder to Overhead (from ground)
-Barbell weights (one barbell): 75/55lbs, 115/85lbs, 155/105, 205/125lbs
-16 min cap
-Scale weights so you can do sets of 10-15+ for round 1, 8-12+ round 2, 4-7 round 3, 2-4 round 4
Mandatory Mobility:
3 min lat smash per side
3 min forearm smash per side
Optional Additional/Alternative Work:
4 rounds for quality
Sled Push, pick load 100ft
Rest 2:30
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Danielle Stelmach
19/40 cals Rx | cleans 120-140#
Distance run intervals: 700m every 6 min x 4 (thanks for running with me Emma and Timm! 🙃)
12
0
Emma Mueller
Cleans to 185# // 3 + 38/40 cals RX (98 cals total)
Running intervals with Danielle and Timm
12
0
Erika Donaldson
30cal+ 2 S2OH 105#
Squat cleans to 125#but that last one was an ugly power clean into a squat. Accessory with Pam.
18
0
JORDAN MAGGLE
15:34 R(x)
EMOM ✅ - 135-185 to focus on form work on transition between clean to squat. Tough Metcon today. Cheering for Tom today!
20
0
Josh Schill
3rd round: 5 S2O {75/95/115/135 scheme}
SC - {125,135,145,155,165} apparently these should be easier than PC 😅 failed #9 but technically a PR 😃
11
0
Pamela Gehl
completed 3 rounds + 1 cal on bike
56lbs/76lbs/86lbs
just a little bit better than Sara!
16
0
Samarth Mistry
7 reps in Rd 3 sc 65#, 80#, 95#
Squat clean 160# PR (+10 since 4/14/25) 🎉
11
0
Schwetty Sanders
capped*
92 s2oh. 40 cal bike slowed me down and last barbell stopped all my momentum. 250# sc is a pr but still way shy of my power clean.
14
0
Sylvia Christensen
15:31 (unbroken,15+15, 10+10, 10)
Kept cleans at 155 (81%). 4 mile run
18
0
Theresa Rosenquist
Row’d w/ friends!
Kinda easy, kinda hard. Shoulder/biceps a bit grouchy after yesterday..
17
1
Same, my shoulder sockets are sore 😆.
Travis Bittermann
Cap
Had the last rep on my shoulder as the timer went off. Unlucky. Cleans 225/245-255-265-285-295
16
0