Skill/Strength:
5 Rounds for quality
5 Power Snatches at 55%
5 Box Jump step downs 30/24”
-Rest as needed between rounds
Metcon:
AMRAP 12
40 Double Unders
10/8 Cal Echo Bike
5 Thrusters 95/65lbs
2 Bar Muscle Ups OR 6 Pullups
Mandatory Mobility:
3 min calf smash per side
3 min adductor smash per side
Optional Additional/Alternative Work:
5 Rounds for quality
8 Glute Ham Raises
:30-:45 Chinese Plank
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Danielle Stelmach
4 + 1 DU (*scaled to 20 DU, 6 PU)
PS 55#, 24in — DU PR: 9 (happy with the progress until the frustration kicks in 😂)
11
0
David Rueckl
4 rounds scaled 20 DU 75# thrusters jumping MU
75# snatch 24” box jump. Showed up and moved forward 30’
13
0
Jamie Burbey
6+50, 1/2 a thruster but ran out of time 😮💨
105 Power Snatches, 30" Box jumps. So much f'n quality, should been here to see it, just ask T! 🤘🏻🫠🤘🏻 Yaay fitness
4
0
JORDAN MAGGLE
5 + 3 cals Bike
Skill: PS @ 95#, 24’ box
Metcon: Scaled, SUs, thrusters @95#, banded PUs
7
0
Justin Bruehl
6+12
155 wanted to get higher weight cycling--4 sets/extra: partitioned Diane @275/2" deficeit for quality. 3x7/7---3x5/5--9/9
15
0
Pauly VanderKelen
Bulgarian Split Squats: 10 reps on each leg of Bodyweight 85, 95 & 105#
4x12 Kneeling Ab Rollouts with 25# in the weight vest alternating with 4x10 Forearm Curls with a 65# barbell / 3x11 Calf Raise @ 195# alternating with 12 reps of Lateral Raise with 20, 25, & 30# dumbbells.
1
0