1.) Every 2 minutes for 6 rounds complete Snatch complex @ approx 60%
2x
1 Snatch Extension, no arm bend
1 High Pull, bar floats elbows to ears
1 Snatch
2.) Suds
13 min cap
5 rounds for time:
21 Power Snatch 75/55lb
15 Thrusters 75/55lb
9 Strict Press 75/55lb
*3.) for time:
3 rounds
25 Deadlift 225/155lb
15 Box Over 24/20″
Note: if you are unable to handle the deadlift in 3 or less sets drop the weight to approx 55% 1rm dl
*4.) 5 Push Press every 2 minutes for 10 minutes @ approx 70%
Then EMOM for 5 minutes 1 Push Press starting @ approx 75% working up to a session 1RM
*5.) for time:
12-9-7
Free Standing Handstand Push-ups
Ski Erg Cal
*6.) 5 Rounds
7 GH Raise
12 Weighted Hip Extension
7 Parallel Ring Rows
2x
1 Snatch Extension, no arm bend
1 High Pull, bar floats elbows to ears
1 Snatch
2.) Suds
13 min cap
5 rounds for time:
21 Power Snatch 75/55lb
15 Thrusters 75/55lb
9 Strict Press 75/55lb
*3.) for time:
3 rounds
25 Deadlift 225/155lb
15 Box Over 24/20″
Note: if you are unable to handle the deadlift in 3 or less sets drop the weight to approx 55% 1rm dl
*4.) 5 Push Press every 2 minutes for 10 minutes @ approx 70%
Then EMOM for 5 minutes 1 Push Press starting @ approx 75% working up to a session 1RM
*5.) for time:
12-9-7
Free Standing Handstand Push-ups
Ski Erg Cal
*6.) 5 Rounds
7 GH Raise
12 Weighted Hip Extension
7 Parallel Ring Rows
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Alyssa DeNoble
3 rds. 75#snatche work
90# pp then^ 125# single. Dl @125 and box overs done
1
0
Cassie Christianson
2 + 6 SP
Sub cleans for snatches 55#.. 85# clean complex instead of sn
5
0
Danielle Sherman
4+9 swings
KB everything (22 single arm snatch, 15 swings, 10 s press) Suuuuuper light power snatches 66 Skirg+SHSPU
4
0
Laura VanderKelen
3+11 snatch
Deadlifts/box overs done (thanks Grant 🤙🏻) snatch complex @ 85#
7
0
Pauly VanderKelen
4 rounds + 11 power snatches
Snatch complex complete @ 155# / *3.) complete in 7:10 / DL: 15-10, 10-10-5, 10-10-5
2
0
Theresa Rosenquist
ALL the therapy
M|WOD knee & shoulder therapy, 5 ×{200m Ski Erg & 15's GHSU & GH-HE, Yoga.
0
0