Skill/Strength:
Every 2:30 for 5 Rounds
1 Power Snatch+1 Squat Snatch+1 Hang Squat Snatch+1 Overhead Squat
-Complex must be unbroken
-Add load each round
Metcon:
20 Shuttle Runs (25ft down and back)
20 V-Ups
20 Shuttle Runs
30 GHD Situps
20 Shuttle Runs
40 Abmat Situps
-15 min cap
Accessory Work:
Every 3 mins for 15 mins do
3 Overhead Squats 85% 1RM
5 Front Squats at above weight+10lbs
Mobility:
3 min calf/achilles smash
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Chelsea Sherman
11:44
Checked out the east side this morning.—very fancy ✨snatch complex 65-85#
16
0
Christopher Adam
9:03
Snatch complex up to 175(didn’t compete hang squat snatch/oh squat on rd 5)
-Worked up to max push press-
12
0
David Rueckl
14:59 finished. Another small victory!
Trainer James “ The sergeant of pain” worked me over two days in a row now. I’m thankful for the encouragement to finish this morning.
18
0
Jordan Teague
14:00, vups sc.
Clean complex up to 110# (no snatching for shoulder)
Shoulder rehab accessory
FS accessory @ 100#
6
0
Justin Peterson
9:25 - I promise I didn’t know Cody’s score before starting the workout.
Snatch complex up to 205lbs. Felt oh so good today!!!
14
2
Maria Onaindia
10:55
I thought there were two rounds so I was really questioning my fitness when I saw that 15 min time cap creeping closer-also just kept running until I saw people were stopping 🤦🏻♀️
Snatch complex to 95#, accessory FS to 125# and only 75 DUs today because my jump rope wires snapped on one side
15
1
Mike Tomaso
14:43
Men’s bar for snatch complex
Scaled 30 GHD to 15 GHD + 15 AbMat sit ups
13
0
Nate Ziolkowski
14:40
Snatch to 115#, working on keeping shoulders back and keeping weight in my heels.
15
0
Steven Leiterman
10:43 (counted shuttles on my hands to make sure I didn't miss any😀
Complex at 115/135/155/165/165
17
0
Theresa Rosenquist
13:15***
***60’ shuttles (to save my knees)…Cleans v. Sn: 65/68/70/70/73…🤨
8
0