Skill/Strength:
Every 2 min for 5 Rounds
6 Power Cleans @ 65%
-No Starfish catches, focus on getting lower in a squat transition as we get heavier
Metcon:
20 AMRAP
10 Overhead Lunges (95/65lbs)
8 Bar facing burpees
10 Hang Squat Snatches (95/65lbs)
8 Chest to Bar Pullups
*Lunges are in place
Accessory Work:
3 Rounds
5 hip and back ext.
15 sec. L-Sit hold on rig or parallette bars
Mobility:
3 min Hamstring Smash, per side
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Bruce Hoffort
4+ rounds
115# power cleans. 65# OH Lunge & Hang snatch, green band C2B. Bit the dust and finished on the bike.
5
0
Carrie Schatzman
4+10 front rack squats; mods: 55# back rack lunges, burpee step overs, front rack squats & banded c2b; cuz shoulder probs; 65# PC
1
0
Jacob Anason
5 + 8 burpees
Apparently can’t read and did 10 burpees per round // 180# cleans // high box overs & DL w/Mike // 44” box jump
6
0
Krystal Lowney
Home wod 24:14
Gifted ourselves an assault runner for Christmas, pretty sure that was a terrible idea.😰
16
1
I want to try it!