Skill/Strength:
Every 2:30 for 6 Rounds
2 Snatches
-Aim for around 85% for the first 3 sets
-If going well, increase weight for sets 4-6
Metcon:
AMRAP 12
10 Wallballs 25/16lbs
10 Pullups
10 Handstand Pushups
Accessory Work:
Every 2:30 for 10 Rounds
Power Clean 4-3-3-2-2-2-1-1-1-1
-Add weight each round, work up to heavy single for the day
Mobility:
3 min trap smash
2 min lat smash
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David Rueckl
Showed up
4.5 rounds ring rows, box pushups 20#wall ball.
I suck at snatches.
Worked hard, but am always disappointed in my weight lifting. Small victory today. Moved 2” in my marathon today.
4
0
Ian Wilson
Snatch wasn't feeling great 175#
Metcon was fun, just feeling tired. Should have been an EMOM
9
0
james macco
5 + 17* HPU’s off box. Had to use 20#. No 25’s available
Snatch was feeling great! Last round at 135#. //// Abs by Jimbo for AW
2
0
Liz LeFevre
Very Light run through of movements with Alex before dragon bowl💪🏼
Light cleans
7
0
Sylvia Christensen
5+5 HSPU | up to 135 snatch
20# to the 10ft line.
6
2