Thursday June 12, 2025

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📊 Strength & Technique Work

Lifting Session:

  • Pause Back Squat: 4 sets of 3 reps – heavy per set

  • Drop Snatch: 5 sets of 5 reps – heavy per set

  • Snatch: 3 sets of 2 reps – heavy per set

  • Strict Snatch Press: 5 sets of 5 reps – heavy per set

Focused on snatch mechanics today. Paused back squats opened the session strong, and strict snatch press capped it off with controlled overhead stability. Great barbell refinement day.

🔥 Hero WOD – “Marco”

3 Rounds For Time:

  • 21 Pull-Ups

  • 15 Handstand Push-Ups

  • 9 Thrusters (135/95 lbs)

U.S. Marine Cpl. Marc T. Ryan was killed in action on Nov. 15, 2004. This workout honors his life and sacrifice. Previous time: 8:06 Rx’d (2017-09-26). Heavy intensity and respect during every rep.

🏋️️ Finisher: 50 Pull-Ups For Time

  • Previous Time: 1:51 (June 11, 2025)

Still feeling the effects from yesterday’s pull volume. Good to revisit and reinforce high-skill gymnastics capacity.