1.) Every 3 minutes 3 Clean from Blocks @ Hang Position @ approx 90-95% of 3 RM
Note: Stay at the same load throughout sets
*2.) Repeat above with Romanian Deadlift and Bent Over Row
1.) DBNO
7 rounds
200m Row
11 Chest to Bar Pull-ups
*2.) 5 Overhead Squat Every 2 minutes for 10 minutes @ approx 65%
*3.) 7 minute AMRAP
1 Rope Climb
5 Strict Pull-ups
*4.) 10 Hang Power Snatch 155/105lb
1 Mile Run
10 Hang Snatch 155/105lb
*5.) 5 rounds
10 Back Extension
10 Reverse Hyper
Note: Stay at the same load throughout sets
*2.) Repeat above with Romanian Deadlift and Bent Over Row
1.) DBNO
7 rounds
200m Row
11 Chest to Bar Pull-ups
*2.) 5 Overhead Squat Every 2 minutes for 10 minutes @ approx 65%
*3.) 7 minute AMRAP
1 Rope Climb
5 Strict Pull-ups
*4.) 10 Hang Power Snatch 155/105lb
1 Mile Run
10 Hang Snatch 155/105lb
*5.) 5 rounds
10 Back Extension
10 Reverse Hyper
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Alyssa DeNoble
14:27. Butterflies were fun today 🦋
49 kilo cleans. Working on that scoop Ohs@105#
0
0
Christopher Adam
9:35; 3rds@100kg/2rds@110kg
10Power snatch @155 Run 1 Mile 10Snatches @ 155
3
0
Jenny Wesolowski
11:25 scaled box chest pull-ups
35 kg cleans working on form (hip drive) 4 x 10-11 ghd sit ups hands to floor
3
0
Lauren Kalil
Time capped but made progress on C2Bs👌🏼
Cleans 60kilos, Snatch run snatch, strict t2b/GHDs/back ext, OHS 105#
7
0
Megan Vogel
14:56 / 57kg clean
Finished under the cap - mostly bc Ryan kept telling me I couldn’t. Thanks for the push!! Rev Hyper/back ext x 3rds. Snatch @85# - 1 mile vested - snatch.
9
0
Sylvia Christensen
11:45
65kg cleans. 10 HPS, 1 mile, 10 hang snatch 14:33 (ok now that was 🍵er fun😍) 135# OHS... ok def not 65% but they were feeling too good not to go heavier
7
0