Skill/Strength:
Every 2:30 for 4 Rounds
1 Squat Clean+2 Front Squats+1 Hang Squat Clean
-Work at 80-85% 1RM Squat Clean
-This piece should feel HEAVY and the 2:30 time domain should feel necessary to recover
Strength 2:
EMOM 8
3 Push Jerks at 70%
Metcon:
For time
50 Burpee Pullups
-8 min cap
Mandatory Mobility:
3 min quad smash per side
3 min trap smash per side
Optional Additional/Alternative Work:
2 rounds, each round for time, of
Row 500m
Rest 30 secs
Ski Erg 500m
Rest 30 secs
Bike Erg 1000m
Rest 1:30 between each round
You must login above to log your score
Carrie Schatzman
5:20; burpees to target; used remaining time to do pullups (22)
Complex @115; PJ @ 105; accessories w Pam & Erika;
5
0
Erika Donaldson
5:00
Clean/squat complex @110#
Jerks @100#
Accessory with Pam and Carrie
12
0
Jenny Wesolowski
5:56 modified mid workout (27 burpee kipping pull-ups, 23 burpee to target
Pull-up bar few inches from my hands so did burpee kipping pull-ups to 27. Was feeling pulling in lat fairly early that didn’t get better so switched to burpee to target for the rest. Clean complex @ 110# push jerks @ 85-90#
8
0
Megan Johnson
6:12, burpees+ ring rows. I didn’t have burpee pull ups in me this morning 😂
110# clean complex. 87-90# push jerks.
10
0
Mike Tomaso
190 clean complex 145 PJ for 5 rounds
Did PT with Justin @11. Stayed to lift with Maddy. So no burpee pull ups for me
6
0
Nathan Henrigillis
5:36 - burpee from box ring row
135 bench press, hang clean with push press
11
0