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Thursday, April 30, 2026

Fext

Skill/Strength:
Every 2 min for 5 Rounds
1 Snatch High Pull+1 Power Snatch+1 Snatch High Pull+1 Power Snatch, unbroken
-Start at 75% and add load each round

Metcon:
AMRAP 20
9 Shuttle Runs (25ft down and back=1)
15 Burpee Pullups
21 Wall Balls up to 30/20lbs
-Add 6 Wallballs per round

Mandatory Mobility:
3 min tricep smash per side
3 min adductor smash per side

Optional Additional/Alternative Work:
12-9-6
Deadlift 315/225lbs
Strict Handstand Pushups
-No Cap

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Adam Davenport
3rds + 8 shuttle runs rx
155, 185, 195, 205, 215 snatches
5
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Autumn Jarvis
3+ 5/9 shuttles RX
Snatches up to 85#
8
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Claire Sipple
3+21 WB 14#
Complex 85-105#
4
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Cody Stelmach
4+5/9 shuttles rx
7
0
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Danielle Stelmach
3 + 9 burpee pull-ups Rx ~20# WB
Snatch 80-100# | HSW practice
6
0
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David Rueckl
2+ 24 WB RX 25#WB
Snatch’s to 115# showed up and moved forward 30’
8
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Derek Zehms
3+14 30#WB
Snatch 155-175 ✅
5
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Devon Deda
1/39 WBs scaled to 20#
115-140 snatch complex
3
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Dusty Neubauer
4+3 shuttles
7
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Eric Hansen
3+10bpu20#wb
10
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Erika Donaldson
3+ 4 burpee pull-ups 16#
Snatches to 85#
12
0
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Ian Wilson
Fun, Friends, & Fitness
175#, Zone II metcon
7
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Jamie Burbey
3+13 WB Rx
Snatches 155-180, missed 2nd PS in round 4. Hit it all in round 5 🤘🏻🦝🗑️🤘🏻. Yaay fitness!
2
0
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Jenny Renon
23/33 WBs
Snatch complex to 75#
5
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JORDAN MAGGLE
Dropped into CF Incandescent (Franklin TN)
SOS: 6 rds 1 squat clean + 1 hang clean every 2 minutes METCON: 75 WBs (20#), 25 power cleans @165, 75 WBs 20#
9
0
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Kaylee Salm
3+4bpu rx
Snatch 95-105#
11
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Kelsey Waack
4 + 1/9 shuttles RX
Snatch to 95#
8
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Liz LeFevre
3/39 - run/ burp box jump/DB thruster (#20’s)
Snatch- stayed at #65 the whole time
4
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Pamela Gehl
2 + 8 bpullups RX
snatches to 65lbs
11
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Samarth Mistry
3 + 2/45 sc 20#
75-100# … first time lifting triple-digits in a snatch complex 🎉
2
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Sara Weber
3+2 shuttles
65-75# complex
7
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Sylvia Christensen
This me gave me nightmares
2
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Theresa Rosenquist
3R + 4 Actual B-PU**
**Scl’d AF!! (What a 💩🎪!!🤦🏻‍♀️🙄) 50’ shuttles, started w/ Burps+RR -> got so excited I did 1 B-PU, forgot the other 14 RR (2x!🤦🏻‍♀️) -> 4 B-PU!! & #20 MBClns. (21/27/33). Str&Skl: 1 KBHP+1 KBSn}x3 R/3 L: 35/35/44/44/44.
7
0
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Travis Bittermann
12/39
30lb wall ball kinda not easy
5
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