Strength/Skill:
Every 2 min for 6 Rounds
1 Squat Snatch + 2 Overhead Squat @70% Snatch Max
-Meant to be done unbroken as a complex
Metcon:
12 min AMRAP
75 Double Unders (1:30 cap)
10 Deadlifts 205/155lbs
6 Bar Muscle Ups
Accessory Work:
Abs by the chick that beats everyone:
3 sets
15 GHD Back Ext.
:30-45 sec hollow hold w/Dbl KB
1 min plank
Rest 30 secs.
L-Sit hold from Pullup bar as long as possible for 5 rounds (rest for :30 -1 min between each set) (total time is score) **Goal is to beat last weeks score
Mobility:
3 min Hamstring Smash, per leg
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Alex Ebert
3 + 20 Sec DU practice
Couple BMU misses but got better and stung 4 together! 205# DL and 110# Snatch
1
0
Barb :)
3 + 1 deadlift, singles, 135# round 1,2-155# round 3,4,low bird perch bmu
15# trainer bar snatch complex, I can squat a little now
6
0
Cody Stelmach
4 + 16.9 DUs
Had a set of 75 unbroken DU!!! 🙂🙂🙂 // snatches at 140#
16
2
Yikes. If only you had gotten 19.1 more. Hopefully that doesn’t keep you up at night
Don’t worry I have a newborn to help with that 😂
Jenny Wesolowski
5 + 25 su-scaled to box bmu, su.
60# snatch complex. Some abdominal work. 3.1 mile run
12
1
Lauren Tamura
4+7 DL scale banded BMU
Accessory work Deadlifts
10x230
8x250
8x265
8x265
8x285
10
0
LAURIE MARTINEZ
3+125 Singles - 85# DL, box plus plates to assist w/MUs
Snatch is not my fave. #29 plus wood
14
0
Megan Vogel
3 + 4 BMU
Failed 2 at end to get to 4 even w 20 seconds left… im blaming Mike. ;)
115# snatch and it felt really good!!!
11
1
My awesomeness can be pretty distracting
Theresa Rosenquist
4R + 114/150 SU
**SU/ DL@#135/6 =RR+6 def push-ups, KB Sn Complex w/ #26: 3🪆KBS (R) + 3 KBSn (L) + 5 gob. sq. 50 cal AB cool down (LO).
16
0
Ирина Радченко
3 rounds and some Dubs (took 90 secs each time thanks to Sammy to actually work on my DUBS)
Modified MU (29 inches off the box) 125 for ☠️Lift;
#55-60 snatch complex
11
0