Skill/Strength:
Every 2 min for 8 Rounds
Squat Snatch 3×2 at 81% 1RM
Squat Snatch 2×2 at 86% 1RM
Squat Snatch 3×1 at 91% 1RM
Metcon:
10 Rounds
4 Bar Muscle Ups
8 GHDs
4 Shoulder to Overhead 155/105lbs
-15 min cap
Accessory Work:
4 Rounds
15 Calorie Echo Bike
100ft Sled Push
15 Hang Squat Cleans 135/95lbs
15 Calorie Echo Bike
-Rest 3:00 between rounds
Mobility:
3 min trap smash per side
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Autumn Jarvis
13:43 (BMU from box varies heights due to Justin changing it)
Snatches up to 80#
15
0
Carrie Schatzman
Snatch up to 100#
In to Rd 8- Finished the 4 s2oh after cap; scaled to bird perch for bmu; s2oh at 105#
0
0
Celia Osorno
9/10*
🍗🍗/green banded 2 BMU mix up ;
Strength felt strong;
Mini version of yesterday plus garmin runner lifestyle 🏃🏽♀️🏃🏽♀️
16
0
David Rueckl
14:50 scaled jumping bar muscle up, RX GHD 105# bar
Snatches to 120# and my mobility would be a no rep every time. But Showed up and moved forward 30’
16
0
Erika Donaldson
14:49
1 BMU per round 85#barbell. Snatches up to 85#, but they were more like power snatches and not squat. Sunday's back squat skill/strength up to 165#
16
0
Joe Nygren
9+1 Bmu (scaled)
Half of Bmu successful, other half were attempts. Ghd to parallel or beyond, 105 s2o. Snatches 85-105
15
0
Maddy Meyer
8? + 4 sit ups
Scaled BMU to jumping off box, GHD to parallel then switched to sit ups in the last two rounds.
Snatchies to 75#
14
0
Matt Smith
13:54 scaled
BMU from box, abmat SU. Snatches to 105#. Focus technique on snatches.
12
0
Pamela Gehl
2 pullups in 7th round
C2B attempts/pullups/pushups
65lb barbell, snatches 45lbs-55lbs
Back squat accessory Sunday
85lbs - 110lbs
17
0
Pauly VanderKelen
10 reps of Alternating Front Rack Lunges @ 45,95,115,135, & 165#
3x15 Kneeling Ab Rollouts alternating with 3x12 Leg Extension @ 70# / 4x15 Wrist Curls with 35# dumbbells alternating with 3x12 Leg Curl @ 55# / 3x10 Calf Raise @ 215# alternating with 17 reps of Shoulder Fly with 15,20, & 25# dumbbells.
1
0
Steven Leiterman
14:40 RX (ripped hand on 2nd to last BMU 🥲)
Snatches at 135,155,175/185/195
15
0
Tim Sanders
capped *
strict pull ups. 9rds portside knee is very unhappy. squat snatches became hang power snatches
9
1
😆