Strength/Skill:
Every 2 min for 6 Rounds
3 Position Squat Snatch (HH, Hang, Floor) + 1 Overhead Squat @50% Snatch Max
-Meant to be done unbroken as a complex
Metcon:
3 Rounds
20 Alt. Front Rack Lunges 115/85lb
20/16 Cal Assault Bike
5 Ring Muscle Ups
Accessory Work:
4 Rounds
4 Wall Walks
10 Alt. Dumbbell Curls
Mobility:
3 min lacrosse ball rear delt smash, per side
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Barb :)
18:53 embracing the suck the entire time, 15# bar, banded dips, ring rows
15# trainer bar snatch work
10
0
Breanna Zold
13:19 85# lunges, dips/RR
65# snatch complex (really messed up on the math on that one)
18
0
Cody Stelmach
9:50
95# snatch complex// 3RM Hang Snatch -155#// snatch deads @ 135,165,175,195// BB Shrugs 3x10@195//BB Bentover Rows 3x10@135
16
2
Ian Wilson
Baby stepped into minor weightlifting for the first time today, took it really slow
12
0
Jacob Anason
11:45
105# snatch complex // 6x8 back squat at 165#
8
1
I want to back squat with you!
Jenny Wesolowski
11:17
Rows and dips, 65# lunges. 35# + wooden plates for snatches. 3 rounds of 3 for accessory work.
14
0
Mel Sanders
12:20 scaled
Lunge 30 @ 55#, 30 @ 35#, 5 dips(2 green), 5 ring pull
Snatch 22#
0
0
Mike Cegelski
9:45
Ring Rows+ Ring Dips
Snatch Complex 90#
3 RM Hang Squat Snatch 125#
Tweaked Back on Snatch Grip DL
3 sets 10 Barbell Shrugs+ 10 Bent Over Rows @135#
PT: Banded BMU, Torque Pushes, HSW, JT and I being huge Chuck fan boys
16
1
Theresa Rosenquist
14:??**
**Sub’d: 5 RR + 5RD & #26s KB lunges. Sn Cmplx: #35 (PSn). Mobility!!!✅
0
0
Tim Sanders
Skaled 13:40
Gassed. Strict pull ups with green band. 95# frt sqt. Snatch comp at #90. Leg/buttock mobility poor so I enjoy these light comps.
12
0
