Skill/Strength:
Every 2 min for 5 Rounds
1 Squat Snatch+1 Overhead Squat at 75% Squat Snatch 1RM
Metcon:
EMOM 10
1: 12 Alternating Pistols
2: Farmer Carry, pick load, 50ft
Mandatory Mobility:
3 min trap smash per side
3 min hamstring smash per side
Optional Additional/Alternative Work:
5 rounds for quality
Single Arm Hang, 30 secs
10 Dumbbell Bent Over Rows, pick load
10 Lying Dumbbell External Rotations, pick load
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Alex Ebert
155# Snatch, 70lb KB
Moved and felt good. Not short of breath today at least…
12
0
Cody Stelmach
Up 2 -155# complex
6x3 front squats (225) +15 air squats // strict chest to bar pull-ups 6x7 // 4x250m row (:50 each) //2x500m row (1:40 each)// 1000m - 3:08 // Accessory: SA hang, db rows, shoulder ext. rot
11
0
David Rueckl
Pistols to a box 70# kettlebell
105 power snatch two front squats.
Showed up and moved forward 30’
16
0
Donny Covaciu
145# Snatch
Did 10 goblet squats with 70# KB and a 50' 465# yoke carry for the EMOM
8
0
Jamie Burbey
Pistols/ 100# DBs
Snatches 155, missed the last one. Shoulder said that's enough of this 😂. Yaay fitness 🇺🇸🤘🏻🫠🤘🏻🇺🇸
15
0
Justin Bruehl
✅️70lb kbs + 5cals echo bike per munute.
215,220,225,230,235 missed you Luberta
15
0
Justin Peterson
Did both things in the same minute for 10 minutes because Ashley made me. #theashleyeffect
Snatch work at 185lbs
10
4
Brocker or your wife???
For sure his wife. I too have been a victim of the Ashley effect
Ashley effect or Ashley Syndrome?
Thought this was an AMRAP until 10s before workout.... wanted to listen to the coach and program(er) though.... sooo
Nathan Henrigillis
Scaled +
Pistos to box 70# kb, was doing both squat and carry each minute;
115#- squat snatch;
Energy was off this AM
13
0
Pamela Gehl
snatches 55lbs
pistols to box
Farmer Carry 2 rounds w/40lb dummbells, 3 rounds 60lb dumbbells
Benchpress 5 x 5 70lbs-85lbs
15
0
Theresa Rosenquist
✅✅✅🤷🏻♀️
Str&Skl: 5 KBSn(L)+5 KBHP(R)+5 GobSq:3x @#35, 2x @#44. Metcon: #25 alt lunges & 100ft FC @ #44s 🫧🪣🫧🧼🫧
12
0