Skill/Strength:
20 min to establish 1RM Squat Snatch
Metcon:
7 min AMRAP
25 Double Unders
15 Wallballs
5 GHD Situps with Wallball 20/14lbs
Accessory Work:
5 Rounds
Run 200m
5 Sandbag Cleans (to the shoulder) (150/100)
:30 Sandbag Hold
Mobility:
Barbell Quad smash – 2 min each leg
Lat smash- 2 min each side
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Carrie Schatzman
3 + 4AMSU; scaled (accumulate 5 dubs; 12#wb; 10 AMSU w/WB (cuz why wait for a GHD)
97# Snatch (5# PR) 🔔🥳
4
0
Cody Stelmach
6 + .69 DU
Up to 175# snatch (best they have ever felt and moved// Tempo Front squats 4x3 @175# // mobility with shoulders and hips for 30 min // 3x10 HSPU and HSW
8
0
Ian Wilson
Fun with Friends
Worked on snatch, threw a ball in the air, touched a ball to the floor and then my feet, & swung a rope under my feet twice in one jump multiple times. Have a great Friday - make it your best!
16
0
Jordan Teague
3rds. 30 sec on DUs, 10# WB, faster GHDs
Worked on Squat Snatch technique with 35#
12
0
Mike Cegelski
4+13 WB
Some semblance of snatching. Accessory: Bench and bicep curls with the boyz + Dana
5
0
Yvonne Otero
4 + 4 air squats, 45# plate step ups, ab mat sit ups
about 45 right arm 15# DB snatch
12
0