Skill/Strength:
Every 2:30 for 5 Rounds
1 Power Snatch+2 Squat Snatches+1 Overhead Squat
-Shoot for around 80% 1RM Power Snatch
Metcon:
21-15-9
Box Jump Over Step Downs 24/20”
Cal Bike
Accessory Work:
Every 1 min for 10 mins do
5 Banded Strict Press, 40% 1RM Strict Press (red bands)
-Rest 5 mins
Every 1 min for 10 mins do
5 Banded Deadlifts, 50% 1RM Deadlift (green bands)
Each for time
Row: 7x600m, rest 1:30 between efforts
-Rest 4 mins
Row: 5x350m, rest 1 min between efforts
Mobility:
3 min trap smash per side
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Cody Stelmach
3:49 - almost died twice falling on the 📦
18 min EMOM - flew right into the ☀️// lat prayers, pull-ups, lateral raises // seated shoulder presses at 130#
14
2
Jordan Teague
5:26, step overs
Complex up to 75#. Shoulder felt wonky so I didn't want to push it.
Push Press and deadlift Accessory with the peeps
7
0
Molly Leiterman
6:51
Snatch complex first rds: 50, last 2: 65
Accessory front squat 1 pause squat & 3 regular reps 5 rds up to 130
13
0
Theresa Rosenquist
8:21**
**#ThisWhiteGurlDontJump (but I jumped! A whoppin’ 14”!) HRto 168! 😵 Some sort of banded DL💩@#125 (👵🏻🧠) & SP ROM focus & Isom@RA.
SA DB @ #17.5 for Sn complex.
9
0