1.) EMOM for 20 minutes
1 Snatch @ 70%
2.) Buff Goon
9 minute AMRAP
5 Muscle Ups
10 Shoulder to Overhead 205/145lb
15 cal Assault Bike
3.) 20 minute AMRAP
10 Stiff Leg Deadlift 95/65lb
10 Supinated Grip Bent Over Row 95/65
10 Good Morning 95/65lb
10 Back Extension
Session 2:
– Split Jerk 2-2-1-1-1
Note: start at approx 80% working up to heavy 1RM, use the blocks
– For time:
50 Pull-ups
30 Chest to Bar Pull-ups
10 Bar Muscle ups
– Back Squat 1 x 3@ 60%, 1 x 3@ 70%, 1 x 3@ 80%, 2 x 3@ 95%
Note: maintain approx 3 – 5 minutes between sets
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Kenzie Christy
9 rounds 0:30on/off each movement cal row 104 burpees 93 cal bike 85
split jerk technique stuff 125-155
50 pull ups then practiced chest to bar
light day
7
0
Mike Cegelski
2+ 4 S2OH 155#
Box Bar MU/
Snatches up to 125#
PM
Split Jerks and Back Squats. 1 rep at 320 (95%)
8
0
Pauly VanderKelen
Snatch: 95,115,135,155,175,185,195,200# then 10 Snatch Pulls @ 225#
C&J: 135,165,185,205,225,235,245,250#, then 10 Clean Pulls @ 275# / 10 Sandbag Cleans @ 100# followed by 10 Sandbag Cleans @ 200# / EMOM10: 8 Knees 2 Elbows for 80 total / 100 UB Heel Touches while lying on back.
0
0
Sarah Anderson
2 rounds + 7 S2OH (105#, scaled to strict pull-ups)
Back squat 105/125/145/165
1
0
Theresa Rosenquist
2R + 5/10/9cals**
**sub’d: Ring transitions/#30 SA S2O; BS:115/125/135/145 (box sq.); #3 = 5 thoughtful and purposeful rounds in 18 min(#65). PEC: 4x{250m row + 200 SU.
8
0