###### Strength

20 minutes to complete

7×2 of 1 Hang Squat Snatch + 1 Squat Snatch, Climbing

*Do 2 sets of the complex at each weight. Complex is unbroken, but 2 sets are not.

###### Metcon

4 RFT (15 minute time cap)

60 Double Unders

30/21 Calorie Row

10 Power Snatches (135/95)

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Strength

7×2 of 1 Hang Squat Snatch + 1 Squat Snatch, Climbing

55/65/65/75/75/85/95

Metcon

3rds + one minute of SU/DU’s + 2 cal

DU attempts mixed w SU’s- one minute each rd.

Calorie Row: 30/21/21

PS: 65#

53/63×2/73×2/83×2

3+60+17 in the 15 min

63#

DUs not so good today

Strength

75#x3

85#x2

95#x2

Metcon

3rds + 3

DU (struggle today)

Row 30 cals

95# power snatches

Complex: 45/55/55/55/55/55/55

Metcon: 3 + 45 sec attempts + 13 cal

Snatch: 45#

Snatch: 55# not 45#

Strength: I basically had no strength on these movements. The struggle is real!

Metcon:

3 rounds + 60. 95# Power snatches. RX for other 2 movements.

Joe

2+94 @ 95#

Hollie

3+66 @ 65#

Strength: 95/95/115/115/115/135/135

Metcon: 2+82Rx

Strength:

All at 75#, need some mobility work here.

Metcon: 3rds @95#

Strength

Stayed @ 95#and worked tecinque

Metcon

2rds+91@115#

Strength

Stayed @ 95#and worked on techinque

Metcon

2rds+91@115#

HSS+SS x2: 95/115/135/155/175/185 – felt good.

Metcon: 3+21 bike Rx – leg pump. Good quality suck fest today.

Strength did some stuff

Metcon 3+22 115#

Strength

7×2 #65,75,85

Metcon

2+60+21+1

Did power cleans- pulled too much in abdomen after coming off rower

#85

3 rds+ 38 dubs Rx w/ row

7×2 HS + HS then OHS…all at 53#

Metcon: 3 + 3du’s in 15min

60 DU’s

21 cal row

10 PS #53

Strength at 55#

Metcon

3+Du attempts +6 cal @55#

DUs 22/27/19/27

Strength 53#x6/63#x1- my shoulders/traps are just so tight.

Metcon

3+60+17@dubs/row/53#

95,115,135,155,155,175,175

14:34

Strength : 55#

Metcon : SU 2:1 & 45#

3 rds + 120su + 17 cal row

Strength @25/35

Worked on second pull of snatch. Timing is way off.

Metcon 3+DU+row

0:45 DU practice, got 4-5 UB consistently

Row

45# snatches

Strength: 45/45/50/50/55/55/55

Metcon: 3rds+60 p.taps +20 cal. (45#PS)

Strength: 65/65/75/75/85/85/95

Metcon: 2+DU attempts, 30 cal+4 snatches 95#

Strength: shoulders were super sticky so didn’t keep up with anything. Just worked with 55/65#

Metcon: 3+60+11(+ 2 bathroom breaks 🙄🙄)

Dubs/row/65# snatches

Snatch w/ j Harrison up to 165

Metcon- 3+20 bike, started :20 late. By the time cap, I was ok with missing :20. Whole lot o suck

Snatch complex: 65/65/75/75/75/80/80

Metcon: 3 rounds + 60 DU + 21 cal (15 min time cap)

(73# PS)