Skill/Strength:
Every 2 min for 5 Rounds
6 Power Snatch @ 60%
-No Starfish catches, focus on getting lower in a squat transition as we get heavier
Metcon:
9 min AMRAP
10 Strict Press 125/85lbs
20 GHD Situps
40ft Torque Tank Push Level 1
Accessory Work:
5×5 Pullup Negatives
-Use a band if needed to allow at least 10 seconds of controlled descent
Mobility:
3 min Pec Lacrosse Ball Smash, per side
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Cody Stelmach
3+ 8 SP
115# PS // do not recommend doing an hour of gymnastics prior to this #yikes
13
0
Donny Covaciu
3+8
125lb first 2 rds then 105lb for 8 in the 3rd. GHD to parallel. 75lb Snatch, Accessory work, and 6×10 Echo Bike cals & 10 DU's
16
0
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3+2 ghd scaled
105# ps. 1/2ghd 1/2abmat sit up. rx'd the shin bone reveal
11
0
Jacob Anason
3+4 SP
125# snatch // 125# bench // wall walk & box jump EMOM // ski & curls
12
0