Skill/Strength:
Every 2 min for 5 Rounds
3 Snatch Pulls+2 Power Snatches, unbroken
-Start at 70% and add load each round
Metcon:
5 rounds
80 Double Unders
Handstand Walk 75ft (25ft lengths)
20 Alternating Pistols
-Rest 1 min between rounds
Mandatory Mobility:
3 min trap smash per side
3 min calf smash per side
Optional Additional/Alternative Work:
3 rounds for quality
20 Single Leg Kettlebell Romanian Deadlifts, pick load
15 GHD Hip Extensions
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Ashley Brocker
26:02 (3:56/3:34/3:49/4:31/6:04)
thought there was a 20 min cap and finished 4 rounds at 18:58, so irrationally somewhat gave up the last round
0
0
Autumn Jarvis
4+ 15 ft HSW (20-25 fit per rd of HSW practice, pistols to box)
Snatches up to 75#
12
0
Carrie Schatzman
3 + finished 50’ hsw after cap; scaled; SU’s, 50’hsw, feet together air squats
Snatch complex up to 95#
5
0
Cass Baier
4ish rds (dubs=trash, 20’ HSW increments, Rx’d the shit out of pistols) Went for quality not quantity
Snatch complex to 85#
15
0
Cody Stelmach
Snatches 125-155 // big impact practice: 3Rds (2 min rest) : 200’ of shuttles +100’ SB carry+ 50ft HSW (1:26/1:22/1:24)
10 (cal row/ski/bike) -20-30 -Rest 2 min-30-20-10 cal ~23:58
8
0
Danielle Stelmach
16:51 * | snatch complex 75-95#
*40 DU/5 walks to wall/50 ft overhead plate walking lunges 35# | power snatch PR 110# (5#)
10
0
Jamie Burbey
20:13
HSW until 3rd walk in round 4 then switched to wall walks. Snatch complex 135-175. Yaay fitness 🤘🏻🗑️🦝🤘🏻
9
0
Jenny Wesolowski
22:59 (3 WW and 3-4 walks to wall per rd, 1 min du practice, pistols to wall ball and plate @ rx depth)
Snatches @ 65-85# (rd of 85 the snatches broke up because mentally couldn’t go right into it. 1 at hang and 1 from ground)
0
0
Jessica Ploof
21:58
SU, 6 WW (most Rx some were cutting it close), hook behind pistols, snatches to 75#
5
0
Theresa Rosenquist
23:30ish**
**Scl’d AF!! 3:1 SU:DU}x2 -> 120 SU}x3, T’s WW Combo sub, Pistols to ~14” box. Str/Skl: KBSn/KBHP: #30/35/40/40/45. EC Post: 3R: 20 RDL (35-40#), 20 GHHE, 15 GHSU. 10’ BikeErg pre (125 C) & 11’ post (125 C).
10
0