Skill/Strength:
EMOM 8
Odd: 1 Squat Snatch
Even: 3 Power Clean and Jerks
-Bar Loaded to 70% Snatch 1RM
Metcon:
AMRAP 9
20 GHD Sit ups
15 Handstand Push ups
10 Deadlifts 275/185lbs
Accessory Work:
3 Rounds
Run 300m
Rest 30 sec
10 Burpees as fast as possible
Rest 30
Mobility:
3 min hamstring smash per side
3 min trap smash per side
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Danielle Sherman
3**
Madi GHDs + Madi burpees for DL (girl just didn't want to cooperate this morning) 115 for strength work
11
0
David Rueckl
3+10 GHD
Scaled Box HSPU GHD// 205# DL
100# power snatch clean n jerk.
Showed up and continued to move forward 30’ A day, along with enjoying some friends.
14
0
Erika Donaldson
3+10 GHDs ab mat kipping HSPU all unbroken 125# deadlifts
65# for the squat snatch and clean and jerk EMOM.
Accessory ✅️
40 ab roll outs
6
0
Ian Wilson
Trying to get back to Fun with Friends. Been sick and broken. Not a great combo.
Moved and didn't break anything else. Success!
11
0
Megan Johnson
2 + 9 HSPU, scaled (2- 45s & Abmat for HSPU, 150# DL)
My first time doing any kind of HSPU up on the wall today! 🎉 65# / 70# snatches and C&Js
4
1
Huge victory! 💃🏻
Natalie Blomquist
EMOM @80// 2+ 5 HSPU
165 DL/ HSPU w/ abmat. Struggled in the workout.
Squat Snatch PR:115
2
0
Pamela Gehl
2 + 20GHD's and 4 HSPU off box
Scaled HSPU-box, deadlift 125#
Snatches/PC&Jerk 45#
Accessory done+40 ab roll outs
11
0