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15.1 Recap

It was a great, high energy weekend in the gym with great scores and PRs all around. Both the Dirty Jerks (DJ) and Snatch Attack (SA) came out in full force to give it their all and have an awesome time. Top scores in part 1 of the workout in the scaled division went to Lisa (DJ) and Paul (SA), while in the Rx category Greg and Sean (DJ) tied and Heather (SA) leads for the women.

There were tons of PRs and great numbers put up in the clean & jerk, with Ray (SA) and Bex (SA) leading the pack. If you haven’t put in your scores yet, do it! You have until Monday at 5pm!

Workout of the Day

WARM-UP

1- arm KB complex 7min AMRAP:

3 BOR/3 clean/3 goblet squat/3 PP/3 snatch/3 windmill (repeat other side)

STRENGTH/ACCESSORY

Alternate every other minute for 10min:
-5 DL
-5-10 false grip ring row, muscle-up, or MU transition (scale appropriately)

WOD

12min AMRAP:
DL: 7 (#275/#185)
Pull Up: (C2B): 10
Box Jump (Over Box): 12

RX: 185/275, 20/24″
Zone 3: 145/225, band assisted strict C2B PU
Zone 2: 85/185, RR
Zone 1: scale as needed

MOBILITY

Band hip extension – 2min/side

Smash/roll lats

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