Wednesday June 11, 2025

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📊 Strength & Technique Work

Lifting Session:

  • Snatches: 3 sets of 3 reps @ 95 lbs

  • Clean & Jerks: 2 sets of 1 rep @ 155 lbs, 2 sets of 1 rep @ 175 lbs

  • Back Squats: 3 sets of 2 reps @ 225 lbs

  • Good Mornings: 4 sets of 6 reps @ 85 lbs

Total Volume: 4905 lbs

Oly day. Snatches and clean & jerks moved well, back squats felt crisp, and good mornings gave the posterior chain a solid finish. Moderate load, high skill focus.

🔥 WOD – AMRAP 7: Clean & Jerks + Double Unders

7:00 AMRAP:

  • 7 Clean & Jerks @ 135 lbs

  • 42 Double Unders

Result: 3 rounds + 7 Clean & Jerks + 14 Double Unders (168 reps)

Rusty led the way with 3+7+16. Small but mighty crew: Ross (Alan's roommate), Mathew, Gus, Robert, Ethan, Will H. Good intensity across the board.

💪 Finisher: 50 Pull-Ups For Time

Time: 1:51

Grip was taxed from the AMRAP but still pushed through with a strong pull-up set. Always a solid finisher.