Strength/Skill:
Every 2 min for 6 Rounds
3 Position Squat Snatch (HH, Hang, Floor) + 1 Overhead Squat @55% Snatch Max
-Meant to be done unbroken as a complex
Metcon:
10 Rounds
25 Double Unders
5 Devils Press 50/35lbs
Accessory Work:
Snatch Deadlifts
8 reps @ 75% of 1RM Snatch
6 reps @ 85%
4 reps @ 90-95%
2 reps @ 105%
3 sets
10 Barbell Shrugs
10 Bent Over BB Rows
Mobility:
3 min pec/delt smash each side
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Brittany Nohr
15:36 ☠️
My favorite part was watching Justin finish the workout when I was on round 4
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Cody Stelmach
10:59999 - woah that was rough
105# snatch complex // 3x1 @155# snatches // Snatch balance up to 155# // 225# shrugs // 165# bent over rows // snatch deadlifts 145, 165, 185, 205
20
1
Jenny Wesolowski
12:07-50 su, 30# db
40# snatch complex with wood plates. Snatch deadlifts, shrugs and bb rows. Band pu from Monday 7,6,5. Goblet squats and abdominal lying leg raises
10
0
Mike Cegelski
13:24
Snatches @ 100#
PT: Rowing negatives w/ab wall ball transfer bull shit, torque push, running and sandbag clean bull shit, deficit hspu negative bull shit
10
2
Theresa Rosenquist
15:39**🥵😫
**25 DU R 1 & R 10, otherwise 10-15 DU + 35-40 SU, DP@#20. PSn @ #40.
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Tim S.
15:02 scaled.
Props to the rx-ers. Whoa. 2rds 50# db deviled press then that got silly. 2 at 45# then remaining with 40#. Step up instead of du's. 75# snatch.
11
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