Skill/Strength:
Every 2 min for 6 Rounds
2 Hang Power Cleans + 1 Power Clean
-Start around 70% Power Clean and add load each round
Metcon:
Every 2 min for 4 Rounds, :20 transition reset after each round
75 Double Unders
10 Alt. Dumbbell Snatch 70/50lbs
Max GHD Situps in remaining time
Accessory Work:
3 Rounds for quality
:45 Sandbag Bear Hug Hold
8 Wall Facing HSPU
Mobility:
2 min trap smash per side
2 min calf smash per side
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Andrew Schwoerer
10-8-6-6 GHD's per round. 60# db and single/double unders.
Cleans up to 185#
10
0
Cody Stelmach
75 total rx -20/20/20/15 // up to 245# complex // hit 257.5# hang power clean PR (7.5#)! 🤘🏼🤘🏼🤘🏼
Hitting a pr after Murph was not expected
13
1
Cowbell!
David Rueckl
10,10,8,7
Started with 75 crossovers and then did 3 rounds of 75 singles. 50# dumbell. RX GHD.
Cleans to 140, failed at 150
Showed up and moved forward30’
8
0
Erika Donaldson
Cleans up to 105#
10 GHDs. 25#dumbbell. All dubs completed
Bench accessory from Friday up to 90#
5
0
Maria Onaindia
28 Rx (11/7/4/6)
I knew the dubs would be frustrating so used the big girl DB to make myself feel better
10
0
Megan Johnson
19/19/16/19. 0:45 dubs practice, 30# DB.
Light cleans while I’m still rehabbing my wrist, 45-70# (~30-60%). Thanks Justin for forcing me to not get too spicy just because it’s starting to feel good and I miss doing cleans with a barbell 😂
3
0
Pamela Gehl
9 GHD
50 dubs each round, 25lb dumbbell
Cleans 65lbs-90lbs
Friday bench press 55lbs to 75lbs
11
0
Selena Cashman
10,6
The price I paid for doing all 75 DU unbroken in round 1
3rd - 6 DB snatches, 4th - 8 DB snatch 45# right 20# left
Cleans 105-130#
9
0