Skill/Strength:
Every 2:15 for 6 Rounds
3 Snatch High Pulls unbroken, rest 15 sec, then 2 Squat Snatches singles
-Start at 75% and add load each round
Strength 2:
Every 2:15 for 4 Rounds
13 Deadlifts at 50% 1RM
Metcon:
21-15-9
GHD Situps
Chest to Bar Pullups
-6 min cap
-The goal here is SPEED! Scale GHDs to parallel or abmat situps if needed and C2B to Pullups or Ring Rows to GO FAST
Mandatory Mobility:
3 min hamstring smash per side
3 min delt smash per side
Optional Additional/Alternative Work:
Every 2 min for 4 Rounds
Bench Press 1×5 at 60% 1RM
Bench Press 1×5 at 65% 1RM
Bench Press 1×3 at 70% 1RM
Bench Press 1×3 at 75% 1RM
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Bradley Boockmeier
Lots of mobility this morning. Trying to figure out why the ol' back is so tight.
17
2
Carrie Schatzman
Smatch yp to 105#, DL up to 145#
3:43 scaled- amsu; low ring rows, turn overs, banded dips
1
0
Claire Sipple
5:23
21 GHD,12 pull-up,9 RR/12 GHD,3 sit up,15 RR/9 sit up,6 RR,3 pull-up, SS 90-100#, DL 160#
18
0
Danielle Stelmach
Capped 3/9 C2B Rx | snatches 85-100# | DL 177#
*stayed at 100# x3, was not feelin’ snatchie
8
2
Stars must not be aligned tonight cuz my snatches wernt feeling snatchie either😂
🤪 glad I wasn’t the only one!
Erika Donaldson
3:53? Kind of forgot regular pullups
Snatch complex to 80#
Deadlifts@115#
18
0
james macco
4:35* RR's
Cleans in lieu of snatch: 165/175/185/195/205 for 1 , DL @ 205 #bardioday
16
0
Jessica Ploof
5:11
Ring rows for 21 and half of 15, the rest pull-ups, snatches to 72#, 110# DL
16
0
JORDAN MAGGLE
4:04 - scaled
Sits up with 16# med ball, ring rows and added on pushups after the rrs PS @ 115-155# DL @ 265#
11
0
Justin Bruehl
5 something**situps and 11,9,7 strict pull ups
155,175,190,205,215x1snatch, 220×1snatch////deadlifts@275
13
0
Liz LeCaptain
4:50 (?) C2B for the first 10 reps then switched to pull ups
95-135# Snatch | 155# DL
16
0
Mel Sanders
4:53sc
rr | Snatch complex 70-92, failed both snatches @ 92# | DL 160# not all unbroken
16
0
Pamela Gehl
4:19 scaled
21/15 ghds to // and ring rows, 9 ghds and pullups.
Snatches-35lbs-50lbs
Deadlifts 125lbs
19
0
Pauly VanderKelen
DL: 10 reps @ 155,225,275, & 315#
3x11 Overhead Tricep Extension with a 115# barbell alternating with 3x14 Strict Straight-Leg Raises and 3x11 Preacher Curl with a 95# EZ Bar / 3x11 V-Grip Tricep Pushdown @ 85# alternating with 2x11 Reverse Curl & 1x11 Hammer Curl with 40# dumbbells.
0
0
Samarth Mistry
5:46 sc pull-ups
DL 155#, Snatches 60-82.5# one of my best snatch seasons in a while
4
0
Theresa Rosenquist
3:41**
**Scl’d AF!! GHSU✅ & =RR= (😵💫). + 3 S-R-PU thru TC. Clns:67/72/77/80/85/90, DL @ 135, 15’ BikeErg pre & 2 mi TM post (28:30) & 5 Add’l S-R-PU pract.
16
0
Travis Bittermann
3:30
I literally was going to fail a c2b on the second set. My core just completely blew up I couldn’t kip. I had to do four sets for 15 and 3x3 on the 9s idk. Pretty upset about that. Lost so much time. Snatches to 210.
11
2