Skill/Strength:
1 min working, 2 min rest for 4 Rounds
As many perfect Squat Snatches as you can in the minute
-Start at 65% and add 5% each round
Metcon:
6 rounds
10 Shuttle Runs (25ft down and back=1)
5 Ring Muscle ups
-Rest 30 secs between rounds
-15 min cap
Mandatory Mobility:
3 min trap smash per side
3 min lat smash per side
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Ashley Brocker
10:36*
BMU for rings. 5, 50’ shuttles instead of 10, 25’. No rest because I can’t read.
0
0
Danielle Stelmach
5 + 4 BMU 😩 *banded BMU
Snatch- 6 @ 75/6 @ 80/6 @ 85/7 @ 85 | elbow felt good 🤞🏼
11
0
David Rueckl
14:20 scaled RR PU
Perfect power snatch’s to 115# showed up and moved forward30’
17
0
Jenny Wesolowski
13:52 strict pull-ups and ring dips
Snatches at lighter weights for form 55-70#
13
0
Jessica Ploof
5 ring dips left at cap
Strict PU with 2 blue bands, green banded ring dips, snatches 55-70#
14
0
Sylvia Christensen
11:50 BMU
Snatches 9 @ 95#, 7 @ 105#, 6 @ 115#, 4 @ 125#. 2 mile run. 3 sets: 14 glute bridges + 8R/8L Bulgarian split squats
16
0
Theresa Rosenquist
5R+5 🏃🏻♀️**
**Scl’d AF! Shuttle mashups: side shuffles & 50’🦥! BA NG S PU & RDs. 1 min KBSn & KBS: 30 @#26/31 @#30/29@#35 /28 @#35. 20min bike pre & mobility post.
17
0