Skill/Strength:
Every 2 min for 4 Rounds
4 Hang Squat Snatch
-Set 1 at 73%, 2&3 at 78%, 4 at 78%+
Strength 2:
Every 2 min for 6 Rounds
2 Hang Power Clean
-Set 1&2 at 75%, 3&4 at 80%, 5&6 at 85%
Metcon:
1-2-3-4-5
Bar Muscle Ups
4-8-12-16-20
GHD Situps
-8 min cap
Accessory Work:
EMOM 10
1 Bench Press
-Start at 60% and add load each round
-This is a fast and furious way to work up to a 1RM for the day. Have all of the plates necessary nearby. The rep MUST be completed during the minute to count.
Mobility:
3 min quad smash per side
3 min pec smash per side
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Anna Ebert
5:36 BMU off box abmat SU with 14# med ball
Squat snatch to 65# hang cleans to 110#
12
0
Autumn Jarvis
6:05 (burpee C2B/PU, mix of ab mat SU and GHDs)
Snatches up to 70#, cleans up to 107#
16
0
Brittany Reinke
6:04***
***RMU progressions, both feet on ground; GHD to //
Hang Snatch (no squat): 85/95/100/100
Hang Clean: 1/2: 125, 3/4: 145, 5/6: 155
Bench: 90, 97.5, 105, 115, 125, 130, 137.5, 147.5, (150 PR)
15
0
Danielle Stelmach
5:24 *box BMU
Hang Snatches: 65-85# (90# squat snatch PR after!) // HPC 105-125#
11
0
David Rueckl
7:32 Black band pull up/push up. Last 20 GHD to //
Power Snatches to 115#
Cleans to 140#
Showed up and moved forward 30’
10
0
Devon Deda
7:43 scaled bbmu rds 3-5
Cleans up to 185# & Snatches up to 135#
First unassisted BMU in awhile
16
0
Emma Mueller
7:42 RX
Snatches to 110# cleans to 155# successfully (165# attempt turned into a hang squat clean)
11
0
Heidi Jones
5:00
Strict pull-ups/pushups, sit-ups with 15# dumbbell / snatches 45-60# / cleans 85-115#
10
0
James Mueller
HS 155-175 HPC 195-235 WOD Capped RX finished right after.
Ankle was giving issues during round 5
14
0
Justin Peterson
3:09
Hang Squat Snatches up to 190lbs. Felt the best it has in years!
Hang Power Cleans up to 255lbs.
13
0
Liz LeFevre
5:53- ring row/push up/ high plank toe taps
Snatch- #65 all rnds. Cleans-#85 all rnds
9
0
Megan Johnson
5:44, scaled BMU to jumping off a 24” box.
65-80# hang squat snatches. 100-110# hang power cleans, didn’t go up all the way in weight because they were feeling ugly. Bench press accessory 65-115#, 5# PR! 🎉
8
0
Sylvia Christensen
5:44
Cautious on GHDS due to my jaw snapping off. 95-110 snatches. 135-150 power cleans. 3 mile run
15
0
Travis Bittermann
4:37
Just a bunch of failures today.failed my last snatch at 195. I missed a clean at open weight cuz I was lazy. And I failed my last bmu cuz I just lost.
8
1
