1.) C&J 60/2, 65/2, 70/2, 75/2, 80/2×2, 85/3×1
note: 20 minutes
2.) Igor
7 minute AMRAP
25 Double Unders
5 Snatch 115/85lb
*3.) Power Snatch 60/2, 65/2, 70/2×2, 75/2×2, 80/2
*4.) Front Squat 75/3, 80/3, 85/2×3, 90/2
note: front squat percentage based off of 1rm c&j
*5.) 16 minute AMRAP
with a partner
20m Sled Push (each)
20m Sled Pull (each)
5 Tire Flips
*6.) 75 GHD Sit-ups for time
note: 20 minutes
2.) Igor
7 minute AMRAP
25 Double Unders
5 Snatch 115/85lb
*3.) Power Snatch 60/2, 65/2, 70/2×2, 75/2×2, 80/2
*4.) Front Squat 75/3, 80/3, 85/2×3, 90/2
note: front squat percentage based off of 1rm c&j
*5.) 16 minute AMRAP
with a partner
20m Sled Push (each)
20m Sled Pull (each)
5 Tire Flips
*6.) 75 GHD Sit-ups for time
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Angel Anderson
3 rds plus 6 ๐ง's (65# snatches) C&J up to 85# GHDs, Front Squats, and some extra stuff
0
0
Grace Adler
4 + 6 step ups
Steps ups instead of DU, 75# sn. CJ up to 125#. FS up to 165#.
3
0
Laura VanderKelen
2+4 snatch 85# (no DUs, step ups)
C&J to 115#, front squat to 130#, mu practice, 75ghds
4
0
Paul Mantz
3 rds @ 95#, Mary was my penguin pal. 185 C&J
14
1
Glad to have a pal on that๐ง๐
Pauly VanderKelen
15x2 UB Bar MUs focusing on getting my hips to the bar - they never felt better!
12 legless rope climbs / 6 legless rope climbs up to the portable squat rack's pull-up bar practicing hand releases / 3x10 HBBS @ 155#
0
0