Skill/Strength:
Every 2 min for 6 Rounds
2×2 at 77% 1RM Squat Snatch
1×2 at 82% 1RM Squat Snatch
1×2 at 85% 1RM Squat Snatch
2×1 at 87-90% 1RM Squat Snatch
Metcon:
Run 200m+25 Toes to Bar
Rest 1 min
Run 400m+20 Toes to Bar
Rest 2 min
Run 600m+15 Toes to Bar
-18 min cap
Accessory Work:
2 rounds for quality
Wall Handstand Hold, 45 secs
35 Banded Tricep Extensions
Mobility:
3 min calf/achilles smash per side
2 min trap smash per side
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David Rueckl
11:51 95# snatch
Scaled to v ups. Showed up and moved forward another 3” in my marathon today.
11
0
Krystal Lowney
11:12*
At home, GHDs instead of TTB. Snatch to 75 (probably was power snatchy🥴)
9
0
Sylvia Christensen
12:57
Biked the last run.. shins said no. Way worse than running. Up to 130 snatch
11
0
Theresa Rosenquist
12:05**
**sub’d: Echó bike (2.5xRun)@500/1000/1500m & 50/50 K2E@rope/v-ups . PCln v. Sn @ 80/85/90/92/95/97
10
0