Skill/Strength:
Every 1:30 for 7 Rounds
7 Squat Snatch at 50% 1RM
Metcon:
4 min AMRAP
10 Alt. Single Dumbbell Step Ups 50/35lbs, 24/20”
10 Abmat Situps
Rest 2 min
Repeat 4 min AMRAP
Accessory Work:
4 Rounds
10 Hip Ext.
10 Barbell Hip Thrusts
10 Glute Ham Raises
Mobility:
Barbell Quad smash 3-4 min on each leg
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Cody Stelmach
145# (50%) bench as sub for snatches // 4+7 & 4+13
Accessory work// hip stability work
10
0
Ian Wilson
1000# snatch - so many step ups
Have a great Friday - didn't quit again today
11
0
Jenny Wesolowski
4 rounds/3 + 5 su RX
Snatch 40# + wood plates first 2 rounds then 35# + wood plates rest of rounds. Accessory work
9
0
Sylvia Christensen
4+4 step ups | 4 rounds & 80# snatches
2 dumbbells/feet under dumbbell sit-ups (1 dumbbell first round of steps, went to 2 for remainder) 25 min AMRAP: 200m run, 10 wb (16), 200m run, 10 T2B, 200m run, 10 DL (85#) 5+200m run
11
0
Toni Wilson
4+ 5/4+ 10 ??
35# db, no snatching, ab work with Tasha instead😊
10
2
