1.) Lift-Row-Lift
Spend 12 minutes to work up to heavyish Snatch for EMOM
Then
1 Snatch EMOM for 7 minutes
Then
1000m Row for time
Then
Spend 12 minutes to work up to heavyish Clean & Jerk for EMOM
Then
1 Clean & Jerk EMOM for 7 minutes
*4.) 2 Front Squat every 2 minutes until failure adding load each round, starting @ approx 70% of 2RM
*5.) 3 Rounds
25 Wall Facing Squats
25 Hollow Rocks
Spend 12 minutes to work up to heavyish Snatch for EMOM
Then
1 Snatch EMOM for 7 minutes
Then
1000m Row for time
Then
Spend 12 minutes to work up to heavyish Clean & Jerk for EMOM
Then
1 Clean & Jerk EMOM for 7 minutes
*4.) 2 Front Squat every 2 minutes until failure adding load each round, starting @ approx 70% of 2RM
*5.) 3 Rounds
25 Wall Facing Squats
25 Hollow Rocks
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Megan Vogel
Lost to Tom. Still mad. ;)
3:36/115# Snatch/145# C&J Shoulder was happy the whole time! Whoop whoop!
2
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Theresa Rosenquist
50:00
Shower & dressed, 40 min faster than Fri. ๐ + 15 min AssBike, legs only, 1ร{15 #15 GM, 20 stat. Lunges, 10 #18 RDL L/R, 1' Boat pose (elev.), & Banded walking.
4
0