1.) EMOM 7
3 Position Snatch (HH, Hang, Floor) @ 60%
2.) 4 Rounds
20 Kettlebell Swings 53/35lb
15 Ring Dips (Muscle Up to it if able)
10 Strict Pullups
*3.) 3 Rounds
10 Rear Foot Elevated Split Squats, each leg with DBs
10 Single Leg Romanian Dead Lifts, each leg with DBs
3 Position Snatch (HH, Hang, Floor) @ 60%
2.) 4 Rounds
20 Kettlebell Swings 53/35lb
15 Ring Dips (Muscle Up to it if able)
10 Strict Pullups
*3.) 3 Rounds
10 Rear Foot Elevated Split Squats, each leg with DBs
10 Single Leg Romanian Dead Lifts, each leg with DBs
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Amanda Zeamer
12:55
Rx kb weight, banded dips and pull ups. Snatch at 60%=55#. Felt real good 💪🏻
10
2
Grace Adler
13:40rx
Mix of power and squat snatch @65#. Hmmmm...no MU, not sure if rx now.
4
0
Pauly VanderKelen
13:47
All KBS UB / First 3 rounds of High Ring Dips UB. Last set was 10-5 / Doubles and singles for strict pull-ups / 135# snatches / 2 rounds of Rear Foot Elevated Split Squats with 45# DBs, and the last round with 50s / 3 rounds of (15) red band leg extensions on each leg.
0
0
Sam Goldsmith
15:40 purple on dips, green and little black band on Pullups
75 lb snatches
7
0
Theresa Rosenquist
TC’d w/ 7 PUs left.
**BA-PU & RD (lighter than usual👊) PSn @#35. 30 min EZ spin & 1.5 mi walk.
0
0