Complete as many rounds in 20 minutes as you can of:
24/20 inch Box Jump, 30 reps
115/85 pound Push Press, 20 reps
30 Pull-ups
Accessory Work:
2x [ 2 Snatch Balances + 3 Overhead Squats ]
3x [ 1 Snatch Balance + 2 Overhead Squats ]
-Start around 65%
-Add load each round
Every 2:30 for 6 Rounds
3 Front Squat @85% 1RM
Mobility:
3 min barbell quad smash each leg
2 min glute smash
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Barb :)
3 and 24 stepups
Starting over sucks…
2/45# stacked plate step ups, empty barbell, ring rows
5
1
Devon Deda
3 + 13 PU
All the accessories: Swiss Army Knife of workouts!
85-115 snatch balance & 185-205 fs
10
0
James Lyerly
3 + 10 push presses.
Step ups to save the knees
85#
Low, Controlled RRs.
Trying to stay uninsured for a while.
5
0
Jenna Decker
2 or 3 rnds + 9 push press
Does hacking up a lung count as cardio? Lost track. Just moved.
8
0
Kevin Hansen
4+25 bj’s
Snatch push press x3 up to 225// High Hang Power Snatch x 3 up to 175
8
0
Liz LeFevre
2 + 20 pull-up. RX
Accessory done
Only #65 snatch balance . Wasn’t feeling them today💁♀️
#135 FS
7
0
Mike Taylor
Basement
4 rds for time: 6 hangcleans 185lbs, 4 wall walks, 6 DB alt single arm snatch 100lbs:: 10:55
8
1
When u coming back?
Molly Leiterman
2 + 59 RX (21 from 3)
Most pull ups done without a band - 69!
Accessory done
OH/Snatch technique practice up to #55
Front squat 6x3 at #115
13
0
Pauly VanderKelen
DL: 10@155#, 9@225#, 8@275#, 7@315#, 6@365#, singles @ 385,405, and 425#. Then 5x5 @ 350#
4x12 Overhead Tricep Extensions with a 80# barbell alternating with 5x20 Lying Leg Circle with 5# on each ankle and 4x12 Seated Arm Curl with 25# dumbbells / 3x12 Tricep Pull-down @ 60# alternating with 3x12 Preacher Curl with 30# dumbbells.
0
0
Steven Leiterman
4+7 BJ
8th day of Christmas Coach Quotes: "Whatever you do, don't puke in my car" - Justin
13
0
Theresa Rosenquist
✅✅✅ (4R+9/30 B-SU)**
** Sub’d: B-SU @ 20”, #25 DB PP (LAO ROM-R), ==PC-RR, Mega ROM post -> 60 cal EZ bike.
9
0