1.) Every 90 seconds for 10 rounds:
Snatch Complex- From floor 3 second Hang Hold Floor to High Pull Snatch
Note: Add load each round. You are creating good movement pattern so load appropriately.
2.) Run 800m
3 Rope Climbs
21 Deadlift 225/155lb
Run 800m
2 Rope Climbs
15 Deadlift 275/195lb
Run 800m
1 Rope Climb
9 Deadlift 315/225lb
3.) 3 Rrounds
25 GHD Sit-ups
25 Sledgehammer Swings
*4.) Every 90 Seconds for 10 rounds
Clean Complex- 3 sec. Hang Hold Floor to high pull Clean & Jerk
Note: Add load each round and as above your are creating good movement so don’t let too much load mess it up.
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Ashley Peterson
21:20 dl 155, 175, 195
95# snatch- the bar path is getting a little skewed.
8
0
Brandi Binsfeld
Time cap of 20 min somewhere during 3rd run-but finished dead lift and rope climb anyway
125# DL -never added weight-whoops65# snatch
16
0
Grace Adler
24:16 (155/175/195#); up to 80# snatch complex
jackson - 17:12 (125/175/205#); up to75# snatch complex.
14
0
Jamie Kemen
19:18 105/135/155
rowed. Should have gone higher on last round of DL. Snatch: up to 70#?
3
0
Theresa Rosenquist
21:20 (Scld)
1.3 mi AirDyne, #125/#145/#175, SnCmplx: 45/50/55/60/65 (tech!!), GHSU/SHSt: 7:00ish (#10), PEC: MU sklz & rehab w/ JR.
18
0