1.) Every 2 minutes for 5 rounds complete Snatch Complex Floor to hang, floor to High hang, snatch, 3x Overhead Squat. add load each round
2.) Krampus
Row 500m
21-15-9
Squat Clean Thruster 115/85lb
Box Over 24/20″
Row 500m
*3.) for time
50 alternating Dumbbell Snatch 75/55lb (power)
50 GHD Sit-ups
50 Burpees
*4.) 3 rounds
10 GH Raise
15 Reverse Hyper
10 Freestanding Handstand Push-ups
note: scale with tripod to headstand using an abmat
2.) Krampus
Row 500m
21-15-9
Squat Clean Thruster 115/85lb
Box Over 24/20″
Row 500m
*3.) for time
50 alternating Dumbbell Snatch 75/55lb (power)
50 GHD Sit-ups
50 Burpees
*4.) 3 rounds
10 GH Raise
15 Reverse Hyper
10 Freestanding Handstand Push-ups
note: scale with tripod to headstand using an abmat
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Grant Soletski
2 of 9 box overs / mobility during snatch
maybe should've done 95lb but it was still fun. thank you for all the condolences for our Sammy.
4
0
Megan Vogel
12:28 *
Step overs bc well 👵🏻 Knees. 85-120# snatch complex. & some awesome baby rhoen holding time during the next class. :)
4
0
Pauly VanderKelen
13:21
Clusters: 8-7-6, 5-5-5, 5-4 / Snatch complex: 155,165,175,185,195# / *3.) complete in 10:02 / Dumbbell Bicep Curls: 10@25,30,&35#. 8@40#, 5@45#.
0
0
Theresa Rosenquist
12:58**
**Mods: 500m SkiErg-> 22-16-10 SA KBS (#26)/Gob Sq/Box Stepups(16”)
5
0
Tim Houge
100m done at 15 minutes
Snatches at 135-155-160-165-175(f)-175 make
5
4