Warm-Up | Performance
Two sets of:
Run x 200m
Ring Rows x 10 reps

Followed by…

Two sets of:
Dive-bomber push-up x 5 reps
Hang Power Snatch with an Empty Barbell x 5 reps
Empty Barbell Overhead Squats x 5 reps

Then…

A.
Every 90 seconds, for 15 minutes (10 sets) of:
Hang Snatch + Overhead Squat

Build over the course of the 10 sets to today’s heavy.

B.
Five rounds for time of:
6 Overhead Squats*
12 Pull-Ups
30 Double-Unders

*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 6 reps unbroken.

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Aaron D
Aaron D
January 29, 2024 3:22 pm

A. 95-105-115-125-130f-130-135-140-145-150
B. rx at 115# 13:02
should have been 11:30 ish and blew up at 8 du in the last rd

Vikiska
Vikiska
January 23, 2024 10:17 am

1. 45-55lb
2. Banded pull ups, 30lb, rx du

Jesse Teixeira
Jesse Teixeira
January 23, 2024 5:49 am

A.
95/115/125/135/145/155/165/175/185/195

B.
9:55 w 135 lbs

C.
Fitness strength piece

Janelle Winston
Janelle Winston
January 22, 2024 8:50 pm

A. 75, 85, 95, 100, 105, 105, 105, 110, 110, 110

B. 8:09 w 85lbs
Pull ups UB except rnd 2 when I had a weird grip on the bar.

Bryan Raygoza
Bryan Raygoza
January 22, 2024 7:17 pm

A.
135/140/155/175/170
175/180/185/195/205

B.
10:05
@175

Mallory
Mallory
January 22, 2024 1:20 pm

A. 105

B. 10:53 RX 85lbs

Last edited 7 days ago by Mallory
Char
Char
January 22, 2024 12:20 pm

75/80/85/85/90/95/100/100/105/110x lbs

8:39@100lbs UB OHS

Luci
Luci
January 22, 2024 11:47 am

17.5/20/22.5/25/27.5/30/32.5/35/37.5/attempted 40 (missed) kgs
11.18 – 22.5kg, banded pus, 30 sgls, max dbls

Alexander
Alexander
January 22, 2024 9:02 am

A. 60/65/70/75/80/85/90/95/100/100 kg (220 lb) PR
B. 11:00 80 kg

Joey
Joey
January 22, 2024 8:22 am

185
7:58 @155

Kendall
Kendall
January 22, 2024 5:59 am

A. I worked up to 100# on the complex on set 5; failed the snatch on set 6 @ 100#; and stuck with 95# for sets 7-10.

B. 11:54 RX with 85# OHS

Bertan
Bertan
January 22, 2024 5:21 am

up to 55kg
16.17

Kendall Kersey
Kendall Kersey
January 22, 2024 4:56 am

Up to 205
7:30 Rx at 165

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