1.) 5 Front Squat @ approx 70% every 2 minutes for 8 minutes
2.) Snowflake
8 minute AMRAP
25 Double Unders
5 Hang Power Clean 225/155lb
*3.) 5-5-5-5 Push Press @ approx 70%, rest no more that 3 minutes between sets
*4.) 5 rounds
15/12 Assault Bike
20m Dumbbell Overhead Walking Lunge 50/30
Note: 10m left arm/10m right arm
*5.) 15 minute AMRAP
15 Back Extensions
12 Dumbbell Bent Over Row, heavy
15 Wall Squats (facing the wall)
*6.) Accumulate 3 minutes of Parallette L-Sit
Note: scale using rings or parallel bars in l-sit or knees above 90 degrees
2.) Snowflake
8 minute AMRAP
25 Double Unders
5 Hang Power Clean 225/155lb
*3.) 5-5-5-5 Push Press @ approx 70%, rest no more that 3 minutes between sets
*4.) 5 rounds
15/12 Assault Bike
20m Dumbbell Overhead Walking Lunge 50/30
Note: 10m left arm/10m right arm
*5.) 15 minute AMRAP
15 Back Extensions
12 Dumbbell Bent Over Row, heavy
15 Wall Squats (facing the wall)
*6.) Accumulate 3 minutes of Parallette L-Sit
Note: scale using rings or parallel bars in l-sit or knees above 90 degrees
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Antonia Shanle
8+ 5 DU unbroken PC
160 FS/105 push press/assbike +lunge
17
2
Betsy Soletski
6+10 DU 105#
105# FS
16
2
I did 105# because you did, heavy!
So heavy. I asked Grant to take the 5’s off after my first round, he said no!
Brittany Nohr
6+25 @ 145
Front squats 155. Why is the first clean the hardest? 😑
2
1
The first cut is the deeeeepest
Cal Shanle
10 rounds at the buzzer
155 cleans, unbroken. 185 FS
12
2
Pauly VanderKelen
4 rounds + 3 cleans (205#) All singles
FIVE x 5 front squats @ 240# belted / EMOM10 from Monday - odd minutes: 5 OHS @ 185, even minutes: 10 C2B (15 would have been too many).
0
0