0:00-0:15 Snatch BB cycle (3 of each ext,high pull,power snatch,overhead squat and duck walk (5 forward 5 back))/10 cal row/10m inchworm, take your time in this warm-up, mind on movement but do not stop moving for 15 minutes.
0:15-0:28 Snatch build to a heavy single
0:28-0:41 Clean and Jerk build to a heavy single
00:41-00:54 Front Squat 5-4-3-2-1, all set heavy
00:54-00:55 transition to rowers
00:55-1:00 AMRAP 5
1k Row
Max Wallballs in remaining time 20/14lb
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200# fs pr / 16 wb
We won't talk about the other stuff
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Erin Buntin, Yvonne Otero, Michael Green, Pam Bozec, Sylvia Christensen, Matthew Luepke, Liz Goetz, Jim Koehler, Anna Schumacher, Nate Hall, Theresa Rosenquist and Pauly VanderKelen
Amanda Zeamer
55sn, 105 pr c&j, 85, 90, 95, 105 fs and pr, forgot time on rower but 10 wb
19
0
Grace Adler
95# sn/130# CJ/175# FS/8 wb
Sam: 65#/115#/125#/11wb. Jackson:115#/165#/175#/20wb. Adler kids are back!
8
0
Jordan Heider
55# sn/115# CJ/145# FS/7 WB
CJ and FS felt good today, but the SN were terrible.
17
0
Pauly VanderKelen
205# snatch / 255# C&J / FS: 245,255,265,275,285,295(Fail) / 1,000m in 3:27 / 41 WBs
Power cleans from yesterday's programming: 185,195,205,225# / Nearly got a PR power clean double @ 225#...next time
0
0
Theresa Rosenquist
Sn:#70(tech!!!), Cl:#115, FS:#145 1k:4:18 + 5WB(#14)
Post: 3×{hammy rehab/HS/GH-HE&SU
15
0
Todd Rocheleau
Form work on snatch, 245/clean, 225 jerk/press(ugly), front squat, stopped at 255, back was wrecked from the ugly jerk
25 WB @ 25#
14
2
Yvonne Otero
50#sn/ 65# c&j/ 75# fs / 1 WB
I used the big girl bar again today!!! yay! Thank you for your help Justin!
16
0