Skill/Strength:
Every 1:15 for 10 Rounds
Power Snatch
5×3 Unbroken at 75%, 1×1 at 83%, 1 at 86%, 1 at 89%, 1 at 92%, 1 at 92%+
Metcon:
AMRAP 12
1 Double Dumbbell Burpee Squat Clean Thruster 50/35lbs
2 Alt Pistol Squats
2 Hand Release Pushups
-Add 1 rep to DB and 2 reps to pistols and pushups per round
Mandatory Mobility:
3 min quad smash per side
3 min pec smash per side
Optional Additional/Alternative Work:
4 Rounds for quality
10 Banded Lat Pulldowns (straight elbows!)
10 Banded Rig Hip Thrusts
20 Medball Russian Twists
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Bradley Boockmeier
3/8 thrusts. Pistols standing on a plate to a 20” box.
Snatches up to 195#
13
0
Danielle Stelmach
6 + 5/7 *power, no squat/35# RDL for pistols
PS: 82/87/92/97/102/107/112# (2# PR Arielle Loewen SP energy! 😆)
8
0
Jenny Renon
5+6/6 clusters, 30#/pistols to WB on 1 platform
Last successful snatch at 75#
16
0
Kimb Davister
Finished round 7/14 Rx
Did cleans from yesterday only to 175 and could not get my shit together; TGC core day after
12
0
Mel's Husband
10/12 pushups*
35# db. pistols off plates. snatches were not at weight. rx massage thx Christie!!
14
0
Pamela Gehl
5 + 6 pistols scaled
20lb dumbbells and pistols holding onto rig.
Snatches up to 65lbs
15
0
Samarth Mistry
7/7 burpee thrusters sc 40#, pistol to 16” box [18:21]
PS 75/82/87/92/97/102# [17:57]
9
2
