130211

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Special day in Seattle today. Three PRs at our lunchtime lifting session…

Elisabeth Akinwale – 190# (86kg) Snatch:

Spencer Arnold – 275# (125kg) Snatch (from blocks) @ 69kg (152#):

Elisabeth Akinwale – 240# Clean (109kg):

WOD 130211:

BB Gymnastics

1) 7X2 Snatch Deadlift + Low Hang Snatch (1″ off floor) – heaviest possible, rest 60 sec. DEMO VIDEO
2a) 3X3 Snatch First Pulls – heavy, rest 60 sec. DEMO VIDEO
2b) 3X5 Snatch Grip Push Press – heavy (no misses), rest 60 sec.

Skill/Midline

1a) 3 X ME UB T2B – rest 60 sec.
1b) 3X10 Reverse Hypers – very heavy, rest 60 sec.

Conditioning

1 min ME Rope Climbs 15′

-then-

4 minute AMRAP of:

7 Hang Power Snatches @ 135/95#
14 HSPU
28 Double-Unders

-then-

1 min ME Rope Climbs 15′

-then-

4 minute AMRAP of:

7 Hang Power Snatches @ 135/95#
14 HSPU
28 Double-Unders

-then-

1 min ME Rope Climbs 15′

*Please list total reps of AMRAP and total Rope Climbs separately.

Notes: HSPU standard is 45# (hi-temp style) plates with an ab-mat between for men, and 25# (hi-temp style) plates with an ab-mat between for women. This is one continuous piece which should take 11 minutes total.

124 thoughts on “130211”

  2. Spencer Arnold and EA ARE BEASTS love the strict technique man makes me wanna go work on it right now ! Lol

  3. What’s the protocol on using straps, coach? I know the MDUSA guys use them everyday, but also performs a lot more lifts.

  7. hopefully I am not overstepping my bounds here, but, IMO when you do the sn dl + snatch, how you lower the bar after the dl is very important. You should attempt to lean over the bar by bending at the hip till the bar drops below the knee cap, then squat it down almost to the floor, reverse direction and snatch it. If you lower it differently, you will find the exercise less useful.

    Folgers helps with this exercise. The old metal cans help the most but I cant find them anymore. They have to still be available somewhere. Folgers adds 2-3 kilos to this exercise. Maybe 4 if its from a metal can.

  8. 1 rd + 15 reps (Rx)
    8 rope climbs

    Wanted to get three full rds…underestimated the hang power snatch @135.

    Thanks for the reality check!

  10. BBG
    1) 7×2 Sn DL + low hang snatch
    60-60-60-65-65-65-65 (worked light and focused on technique)
    2)a) 3×3 snatch first pull 80/90/100 kg
    2)b) 3×5 snatch grip push press 60/70/75 kg

    Skill/ML
    3xME T2B 20/17/13
    3×10 reverse hyper (done w/ incl bench + band)

    Metcon

    1 min ME Rope Climbs 15′ (sub by rope pullup, did it 5 by 5)
    4 minute AMRAP of:
    7 Hang Power Snatches @ 135/95#
    14 HSPU
    28 Double-Unders

    1 min ME Rope Climbs 15
    4 minute AMRAP of:
    7 Hang Power Snatches @ 135/95#
    14 HSPU
    28 Double-Unders

    1 min ME Rope Climbs 15′

    Rope pullups : 15-10-15
    Rounds and rep :
    1R + 5 HSPU = 61 rep
    1R + 2 snatch = 51 rep
    Total 112 rep

  11. BBG:
    1) 135, 145, 155×3, 165×2
    2) (Get to this later)

    Skill:
    T2B: 30, 25, 20
    Hypers: Done

    Cond:
    (Sub strict pullups for rope climbs)
    26/1 rd+4 Snatch/9/1 rd/10 = 45 pull ups and 2 rds + 4 Snatches

  12. Bbg –

    1) 205

    2a) 275
    2b) 215

    Midline –

    30,22,17
    Driving to rogue to get reverse hyper.

    Cnd –

    9 rope climbs

    3 rnds + 3 snatch

    Convinced ill never do a wod fresh again.

  13. 1.) 155
    2a.) 225
    2b.) 2-185, 1-205

    1a.). 34, 20, 12
    1b.) No reverse hyper, modified
    movement on GHD machine

    Conditioning

    10 rope climbs
    2 rounds + 15 HSPU – 119 reps

  14. BBG:
    1. 95#
    2a. 150#
    2b. 95#

    Midline:
    9, 10, 8 (hands are shit)
    No reverse hyper, getting one. Did some GHD instead today.

    Cond:
    6 rope climbs
    2 rounds

    Felt the fatigue from the competition this weekend.

  15. BBG
    1.) 135,135,145,155,155,165,165
    2a.)235#
    2b.) 155#

    Skill/Midline
    20,20,11
    Subbed balance ball on bench exercise

    Conditioning

    Rope Climbs – 3,2,1

    AMRAPS – 1 rd + 13 & 1 rd + 3

  16. BBG
    1) 185-185-185-185-185-195-195
    2a) 225 across
    2b) 185-195-195
    Mid
    1a) 25-22-23
    1b) GoodMornings 135 across
    Cond:
    4 Rope
    1+8
    2 Rope
    1+6
    3 Rope

    MFS: 2/3/2

  18. This may be a dumb ? But I’ve never oly lifted with straps. My ? Is can u still bail on the bar behind you or r u fucked if your arms fall back? I ask because last week on the 3 pos snatch I had a hard time with keeping the hook grip with heavy weight but was scared to strap in. Thanks

    • I’ve worried/wondered about this too. Seems like the straps I’ve seen used with snatch movements have been shortened to allow for a quicker release.

      • i was worried about this too, started strapping in 2 weeks ago. haven’t had to bail to the rear yet but i haven’t had any issues with the straps releasing whenever i’ve needed them to. i only wrap the strap once, it holds plenty tight for the lifts and it’s been a major thumbsaver.

  20. BBG
    1)135, 155, 165, 175, 185(1 miss), 185
    2a) 265
    2b) 165, 185, 205 (should have gone heavier)

    Skill/midline
    1a) 23, 17, 10
    1b) *substituted ghd

    Conditioning
    *Substituted strict pull-ups for rope climb

    28 pull-ups
    1 round +3 snatches
    19 pull-ups
    7 snatches, 14 hspu, 3 DUs
    15 pull-ups

  21. well this was a bit of work for a monday.

    7×2 135-145×4-155-165

    a) skipped, back problems
    b) 160 across

    T2B 31-15-13
    RHyp @ 180#

    Cond did arms-only rope climbs starting from sitting on the floor, our rope is only 12′ at most…

    3 climbs
    1 Rd + 1 Snatch
    1 climb
    7 Snatches
    1 climb

    power snatches disappeared quickly. failed a lot.
    I’m playing a new game called ‘beat Gerald Sasser at any one thing’ just to have a goal for the day. So if that’s only the first set of a ME T2B, so be it, I feel like a winner.

  22. BBG
    1) 215, 225×1
    2a) 225
    2b) 185, 205, 225

    Skill/Midline
    1a) 15,15,15
    1b) GHD

    COND
    9 rope climbs
    3rds

  23. 7×2 185-185-185-205-205-210 fail-210 got it!

    A)280
    B)225

    t2b 32-15-17
    reverse hyper 270lb

    Conditioning:
    2 climbs
    1rd +9hspu
    2 rope climbs
    1 round 6 snatches
    3 rope climbs
    some weaknesses exposed today rope climbs are a goat and plated hspu are hard… regional standards are easy… but first time ever i didnt get tore to shreds by the rope!

  24. snatch dl+hang snatch 140-150
    snatch 1st pull 215
    snatch grip push press 155

    t2b 21-19-19
    good mornings 185

    metcon
    scaled snatches back to 105, it still kicked my ass. subbed rope climb for strict chinups

    chinups 16+10+10=36
    amraps 63 reps+57 reps=120total reps

    extra grip work-everything from snatches to t2b would be better if i could hang on to shit
    db farmers walks
    plate pinch farmers walks
    fingertip pushups

  27. BBG
    1. 80(2),85(2),90(2)
    2a. 115
    2b. 95
    Skill
    1a. 14,12,11
    Conditioning (75#, only 10’rope did pulls from ground up to stand and down)
    1+ 16, 1+12
    22 rope pull ups

  28. BBG
    1. Work on foot positioning in catch position @50kg
    2a. 90-100-100kg
    2b. 65-70-70kg

    S/M
    1a. 26 (+3 no reps),14 (+2 no reps) , 9
    1b. Did it with band on back extension machine

    Conditioning

    Scaled to 52,5kg for HPS, and towel pull-ups.

    17 reps

    1 rounds

    12 reps

    7 + 11 reps

    12 reps

  29. BBG-
    1)165/175/180/185xfail/185/185xfail/185

    2A)235,255,265
    2B)155,165,175
    -shouldv’e gone heavier on the PP, noted for next time.

    MID-
    1A) 24,21,18
    – felt like my grip gave out before I was tired
    1B) done

    COND-
    5 rope climbs
    2rds
    3 rope climbs
    1 rd + 7 snatch
    3 rope climbs

  31. BBG
    125-125(1)-125-125(1)-125-130(1)-130(1)

    1st pull: 175-185-195
    Sn pp: 125-140-155

    T2b: 15-15-15
    RevHy: bw-20#mb- 20mb

    5climbs
    2rounds
    3climbs
    1round + 7hspu
    4climbs

  32. Thanks again for the camp this weekend. It was Fukin amazing! All my weights are coming down to perfect technique! No more shit shows!

  33. BBG:
    1.) 160, 160, 160, 160, 160, 160, 170x1fx1
    2a.)225, 225, 225
    2b.)195, 205, 215

    Skill/Midline:
    1a.) 21, 20, 17
    1b.) 40, 40, 40 (DB between feet on a GHD)

    Conditiong:
    Rope: 6
    AMRAP: 106 (both rounds were 1rd + 4 HPS)

  34. Bbg –

    1) 170,170,175,175,185,190,200 for a triple

    2a) 245
    2b) 185,195,205

    Midline –

    1a) 25,15,15

    1b) GHD Strict Weighted Raises with 35 pounds.

    Cnd –

    35 Strict Weight Pull ups with 20 pound vest

    2 rnds + 10 HSPU

  35. BBG
    165×3 175×3 185 but failed second rep.
    First pull @255
    Sn grip pp @185 and 195. Gotta start pushing more on these. Never wanna go heavy enough
    Midline
    31( had to beat sasser), 20,16
    Subbed good mornings
    Cond.
    3 rc
    1 rd + 2 hspu
    3 rc
    1 rd + snatches
    3 rc

  36. Had a great time at the Outlaw Camp this weekend. Learned a ton.

    BBG
    1. 95, 135, 155, 165, 176×3 failed 1st rep on first 2
    2a. 235, 255, 275
    2b. 205, 220, 220
    Skill
    1a. 17, 15, 10
    1b. GHR
    Cond.
    7 rope climbs
    31 reps for the rest. Never finished the HSPU.

    2/5/7

  37. muscle-up progression work- done

    bbg
    1) 85, 95, 95, 100, 105, 110, 115
    2a) 150 all sets
    2b) 105, 115, 120

    skill/midline
    1a) practiced technique
    1b) 115#

    cond
    3-2-1 rope climbs
    never made it to DU’s

  38. BBG
    155 across until last set…165 wow…those were harder than i thought they would be.

    2a) 225
    2b) 145 across (limfac is the reset on my back rack, not the press)

    Midline
    1a) 31/26/23
    1b) hip extensions on the ghd

    COND
    9 rope climbs
    1st AMRAP – 1 rd + 7 snatch
    2nd AMRAP – 1 rd + 4 snatch

    **did about 20-25 minutes of freestanding HSPU practice in between the BBG and midline work. spent more time trying to get my balance while walking around on my hands than actually attempting the HSPU. finally got all the way down and halfway up before losing it. DAMN!

  39. 1) 95, 115, 135, 135, 155, 155, 185
    2a) 275
    2b) 155

    Midline
    a) 15, 10, 9
    b) Straight Leg DL – 135

    Conditioning – no rope, so strict pull ups instead
    23 pull ups
    57 AMRAP reps

  40. BBGym:
    1) 3×135, 140, 145, 2×150, 155(1), 160(1)

    2a) 205
    2b) 160

    Skill/Midline:
    1a) Strict T2B- 21, 15, 16
    1b) 3×10 Good Morning: 145

    Conditioning:
    11 rope climbs
    2rnds+2 hang power snatches

    M/F/S
    2/2/2

  42. BBG
    1- 3×80, 3×85 then 1x90kg made all lifts

    2a- 120kg for all
    2b- 80,85,85kg

    Midline/skill
    1a- t2b- 23,18,17 (something I struggle with so was happy to see this)
    1b- Good mornings to sub reverse hyper 50,60,70kg

    Conditioning
    6 rope climbs 11′
    1+7+14
    3 rope climbs 11′
    1+3
    3 ropes climbs 11′

    HSPU slowed me down

  44. 7×2 snatch dl + hang snatch1″
    185/185(f on 2)/205/205/205/205(f on 2)/205
    1a) 3×3 snatch 1st pull
    275 all
    1b) 3×5 snatch pp
    185/205/225

    2a) 3x me ub t2b
    21/19/10
    2b)3 x good mornings
    135 all

    Conditioning:
    Subbed strict chinups for rope
    18/12/10
    4 min amrap
    1 rd plus 7 hspu
    1 rd plus 6 hps

  46. BBG:

    1) Power Snatch: 175 (2/4), 185 (1/4); Squat Snatch: 190 (0/4), 195 (0/2); great misses, as I incorporate more Squat Snatch and 1st pull movements, from my normal Power and mid-hang positions. Considering using wraps, when I Snatch…move forward.

    2a) 300, 310, 310; hook-grip
    2b) 115; left shoulder shit

    Skill/Midline:

    1a) 20, 13, 13
    1b) SLDL @ 300

    Cond:

    2 total rope climbs; I’ll take that for now…given the rope I have to climb.
    Nothing for the AMRAPS…left shoulder was like, “Dude? Sit down!” I’m gonna try doing some banded shoulder stretches, to see if that will help out with shoulder-specific movements. My shoulder shit game, is low as hell right now! 🙁

    1/4/4

  47. BBG

    1. 205 x 6 (2 misses on second rep), 225. Then did 245 for one rep.

    2a. 275
    2b. 205 x 2, 225

    Midline/Skill

    1a. 20, 12, 15 – Hands were about to tear from a comp this weekend.
    1b. No weight – Should have subbed Good Mornings

    Conditioning

    9 Rope Climbs

    119 Reps

    1 + 7 HSPU
    1 + 7 Snatches

  48. 135,155,155Fx2,155,165,165F,170F (fails came when I started squatting)

    2a) 225,245,265
    2b) 205,215,220

    3a) 27,18,14
    3b) band on ghd x3

    Conditioning: subbed strict pull-ups for rope climbs

    22 pu
    1 round + 5 reps
    11 pu
    47 reps
    12 pu

  49. 1) 185(f2) 185 195(f2) 195 200(f1) 200(f2) 200

    Midline/recovery
    Done- did v ups and no weight on hypers

    Cond: subbed rope L pullups from floor.
    17
    1rnd 5 snatches
    9
    1 rnd
    10

    2/4/2

  50. 1) 175-185-195-205-215-225-225, had no idea how these were going to so I just went with it. Felt fast today. Watched some Spencer videos this afternoon and tried to keep the bar covered with my shoulders. Good cue there Spencer.

    2a) 275 for 3×3,
    2b) 225-245-245

    3a) 8-6-8, just awful today
    3b) Subbed 3×10 GHR with no weight. I think I have a reverse hyper solution figured out for next time

    no COND

  51. BB gym

    1.) 95#, 105# (f), 105# x 4, 115# (f)

    2a) 165#
    2b) 135#

    midline

    1a) 20, 20, 15
    1b) 10#

    Conditioning

    rope total = 4
    amrap total = 72 reps

  52. BBG
    1) 165/165/175/175/175/180/180(fail second snatch)
    2a) 275/275/285
    2b) 195/205/210

    Skill/Midline
    1a) 23/19/15
    1b) 220/220/230

    Conditioning
    Rope – 5
    AMRAP – 1+3 HSPU
    Rope – 3
    AMRAP – 1+1 Snatch
    Rope – 3

  53. BBG
    1) 83, 93, 103, 103, 108, 108, 108
    2a) 163, 173, 173
    2b) 115, 115, 125

    Skill/Midline
    1a) 17, 16, 17
    1b) Back ext with 25 lb plate

    Conditioning
    Rope – 4
    AMRAP – 1 + 4 HSPU
    Rope – 2
    AMRAP – 1+2 Snatch
    Rope – 2

  54. BBG

    176 oo
    189 oo
    202 xx
    202 oo
    211 ox
    220 oxx (second one was a “make/miss”)
    227 xx

    Strength

    1a) 3×3 – Snatch First Pull – Heavy

    275 x 3
    295 x 3
    295 x 3

    1b) 3×5 – Snatch Grip Push Press

    205 x 5
    215 x 5
    225 x 5

    Skill/Midline

    1a) 3 x ME T2B

    29, 20, 15 + 5 (dropped….wanted 20)

    1b) 3 x 10 Reverse Hypers, heavy

    + 210 lbs x 3 x 10

    More Strength

    Snatch Grip Push Press

    220 x 3
    240 x 3 PR
    254 x 3 PR

    Conditioning

    5
    2 + 5
    2
    1 + 15
    3

    HSPU’s sucked today….snatches weren’t great either.

  55. BBG
    1) 155-175-185-205-215-225-235
    2a) 295-295-295
    2b) 185-195-205

    Skill/Midline
    1a) 15-13-12
    1b) 30#Med Ball

    Conditioning
    6 Rope Climbs
    1+10
    2 Rope Climbs
    1+2
    3 Rope Climbs

  56. BB Gymnastics

    1) 7X2 Snatch DL + Hang Snatch: 95, 115, 115, 115, 125, 125, 135
    2a) 3X3 Snatch First Pulls: 185, 195, 205
    2b) 3X5 Snatch Grip Push Press: 95, 95, 95

    Skill/Midline

    1a) 3 X ME UB T2B: 25, 10, 10
    1b) 3X10 GHD Back Extensions: w/25 plate

    Conditioning

    Rope Climbs (10ft): 7

    1rnd + 1rep

    Rope Climbs (10ft): 4

    1rnd + 1 rep

    Rope Climbs (10ft): 5

    Total Reps: 100
    Total Rope Climbs: 16

  57. 185 195 205
    265 275 280
    135

    Rope climbs : 5 5 4 = 14
    Rounds and rep :
    2R + 1 snatch = 99
    2R = 98

  58. BBG:
    1) 95#
    2a) 135#
    2b) 105#

    Skill:
    T2B: 7,10, 10
    Hypers: 70#

    Cond:
    6 Rope Climbs (2,2,2)
    2+3 HPC (HSPU were 2012 regionals standard. Lanky as shit, working on getting narrow for plates)
    This one was fun.

  59. BBG
    1) Worked up to 210, missed 2nd snatch @ 220
    2a) 285
    2b) 235

    Midline
    1a) 26, 24, 21
    1b) reverse hyperish movement on a GHD

    Conditioning – only had 12′ to go up on rope climbs
    Rope Climbs-17
    AMRAP – 1+ 7 and 1+ 2
    HSPUs sucked today

  60. BBG
    1. 80 85 90f 2nd 90f 2nd 91 95f 2nd 95 97kg
    2a 130 140 150kg
    2b 205 225 235

    conditioning
    5 climbs
    1+7+6
    4 climbs
    1+7+1
    4 climbs
    13 rope climbs
    119 total reps

  61. Bb gymnastics
    1) 115,145,150,155,160,165,175f1,170f1
    2a) 195,210,210
    2b) 185,185,185
    Skill/midline
    1a) 32,16,17
    1b) 115,115,115
    Conditioning
    4
    1+5
    3
    21 reps
    4

  62. BBG/Strength
    1) 4×113, 3×118
    2a) 203
    2b) 113 but should have gone heavier

    Midline
    1a) Subbed 3×20 UB GHD sit-ups (ripped hand from Sunday morning AMRAP at Training Camp)
    1b) Done

    Conditioning
    3 climbs
    1 round + 1 snatch (50 reps)
    2 climbs
    1 round + 2 snatches (51 reps)
    2 climbs

  63. 9 Rope Climbs. 159 reps @ 75#. Would love to do 95# someday. As it was, I had to squat snatch the thing. That was heavy enough for me right now.

  64. 1) Worked up to 60 kg
    2a) 75kg
    2b) 65 kg

    Midline
    1a) 21, 11, 15
    1b) 40 kg (with straps)

    Cond. (Subbed muscle ups for ropes)
    4 MU
    14 HSPU
    4 MU
    10 HSPU
    3 MU

  65. BBG
    1) 140#

    Cond.
    Rope Climbs = 5
    AMRAP = 2 rounds + 7 power snatch or 105 reps

  66. bbg..
    1) 70kg – 75 – 80 – 80 – 85 – 85 – 90×1
    2a) 120kg across
    2b) 85kg – 90 – 95

    skill/midline..
    1a) 20 – 17 – 16
    1b) Subbed good mornings. 60kg across

    cond..
    Rope Climbs.. 4 – 3 – 3
    1. 1R + 7 + 2
    2. 1R + 5

  67. BBG:
    115-135-155-165(F)-165-175-185(F)
    2A) 205-225-225
    2B) 205(x5)-225(x5)-245(x3)

    ML:
    1A)30-20-20
    1B) Done with Small blue band

    Conditioning:
    Rope Climbs: 6+4+5=15
    AMRAP 1: 1+5 HSPU
    AMRAP 2: 1+3 Snatch

  68. 29/m/5’11″/190
    only time for conditioning because of City Council Meeting
    5
    1rd + 2HPS=51reps
    3
    7HPS + 10HSPU=17reps
    3

    HSPU kill me with hands closer together. Kip getting better though.

  69. 1) 165# across
    2a) 225# across (didn’t go heavier to focus on technique)
    2b) 185,185,195#
    Skill/midline
    1a) 14,15,21
    1b) used blue band on GHD
    Conditioning
    Rope Climbs 7
    AMRAP 30 reps (didn’t get to finish a round. This workout exposed a lot of weakness. Rope climbs and HSPU at deficit murdered me)

  70. Bbg –
    1) 175,185(f,x),185,195,205(f,x),205,205(f,x)

    2a) 275,295,315
    2b) 135,155,165 should have been MUCH heavier, been careful cause tweaked shoulder lowering snatch balance a few months back. Plus calf was still bugging me so it ended up more a slight push/strict press.

    Midline –
    1a. 20 w straps, 10 no straps (ripped hand open), 20 w straps
    2a. Sub good mornings 135lb

    Cond later

    • Cond
      Rope-Low ceiling, pulled myself from lying on floor to upright, 4 strict pull ups and back down x 2 for each round
      Amrap
      1 round +7 snatches (easy)
      1 round +7 snatches+ 1 hspu (these are my enemy)

      THAT WAS AN AWESOME COND!

  71. BBG:
    1. 85-95-95-105-105-105(f)-105(f)
    2a. 165-165-175
    2b. 115-125-125

    Midline:
    1a. 10-10-8
    1b. Small blue band on GHD

    Conditioning:
    Rope Climbs: 3+2+3= 8 total
    AMRAP 1: 1 round
    AMRAP 2: 0+10 HSPU

    First time HSPU on plates… Gotta get better at those.

  72. Snatch work:
    135-170#
    2a 185
    2b 135

    1a 45 total reps
    1b 25#

    Conditioning:
    I would be lying if I said William Wallace would be proud of my effort today.

    Total of 30 towel pull ups and 1 round per 4 min effort.

    For being a snatch today I did 50 burpees as a penalty.

  74. 1) 85kg / 85 / 90 / 90(f2s) / 95 / 95 / 95

    2a) 125kg across
    2b) 85kg / 95 / 90 (went down, tweaked shoulder)

    3a) 36 / 26 / 20
    3b) 75# / 100 / 100

    4) Subbed 135# Rope Sled Pull (using only arms) for yards

    30yd
    1+17
    25yd
    1+14
    25yd

  75. BBG
    1) 80,80,82.5,85,85,87.5,90kg
    2a) 127.5kg
    2b) 75kg

    Midline
    1a) 25-19-15
    1b) Back Extensions with 20kg plate 3 x 10

    Conditioning
    5
    2 rounds
    3
    1 + 10 reps
    3

  76. BBG:
    1) snatch deadlift & low hang snatch: 65/75/80/80/80/80/80

    2a) snatch first pulls: 125
    2b) snatch grip push press: 100/105/105

    Skill/Midline
    1a) UB TTB: 9/10/9
    1b) reverse hypers: 120/130/140

    Conditioning:
    3 ropes
    Up to 12 double unders
    2 ropes
    Up to 6 hspu
    2 ropes
    Horrible…suck at hspu

  77. BB Gymnastics

    1) 7X2 Snatch Deadlift + Low Hang Snatch (1″ off floor) – 145/145/155/155/165/165/175
    2a) 3X3 Snatch First Pulls – 235
    2b) 3X5 Snatch Grip Push Press – 145/155/155

    Skill/Midline

    1a) 3 X ME UB T2B – 17/18/15
    1b) 3X10 Reverse Hypers – 210

    Conditioning

    5 Rope Climbs/1 round + 6 Hang Power Snatch/4 Rope Climbs/1 round + 2 Hang Power Snatch/3 Rope Climbs RX

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