Strength/Skill:
Every 2 min for 6 Rounds
3 Position Squat Clean (HH, Hang, Floor) + 1 Jerk @65% C&J Max
-Meant to be done unbroken as a complex
Metcon:
13 min AMRAP
10 Strict Handstand Pushups
14 Alt. Front Rack Lunges 115/85lbs
18/15 Cal Bike
Accessory Work:
Clean Deadlifts 6, 4, 3, 2
(Build up to a heavy double, should be based on 105% of your 1RM Clean and jerk)
3 sets
10 Kettlebell Deadlifts
10 heavy dumbbell shrug (use straps if needed)
Mobility:
Partner quad smash for 3 min on each side (safe word is Oklahoma)
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Alex Ebert
2 +10 lunges. Scaled.
Skipped 5 HSPU near the end as shoulders said no more. Clean and jerks at 120lbs
9
0
Ashley Peterson
5+8 HSPUs
115 cl and jerk
Bunch of EC with the ski erg and deadlift
Way better than Brandon
6
2
Cody Stelmach
2 + 6.9 SHSPU (I biked really fast tho)
160# CJ complex
11
3
Ian Wilson
Clean and Jerks went super easy this morning!
I got so many rounds that I am a little embarrassed to say how many
13
1
Jenny Wesolowski
3 + 2 cals
75# lunges, hspu from 24” box. 75# cj complex. 50 total ghd sit ups, some glute hams, clean deadlifts up to 175# (no belt, basically a heavy ish dead, way more than my clean weight), 3 x 10 supinate rows (85#) and mod push-ups. Light db Romanian deads.
9
1
Mel Sanders
form & mobility @ home
WU: 500m row, stretching & #15 C & J progressions
Strength: C&J complex in front of mirror - focus on form #35
Accessory: melbility time :)
12
1
Mike Cegelski
2+5 SHSPU
Add SHSPU to the list of areas of opportunity. 150# C&J. Clean DL (225, 255, 275, 295)
9
0
Theresa Rosenquist
2R + 9/15 cals**
**Scl’d: 30” HSH+10 def. push-ups/#56 KBLunges…KB Clean work @#56…PEC: 3x{25 #25 AMSU/25?GHHE.
12
0
Tim S.
skaled
kouldn't lunge, kouldn't squat clean. kan't wait to see what new aches and pains arise this year. happy birthday to old me, tomorrow.
10
1
