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Components

Snatch

Metcon

Settings

Workout

Friday

Warm-up

2 SETS
10 PVC Pass Through
10 PVC Overhead Squats
10 Groiners + Twist

Into…

2 SET
8 High Pulls
8 Hang Muscle Snatches
8 Overhead Squats
8 Step-Ups*

*Round 2: Switch to Box Jumps

Strength

Snatch (1-Rep)

ON A 20:00 RUNNING CLOCK...
Build to a Heavy 1-Rep Snatch*

*Athlete Choice for Power or Squat

(Score is Weight)

Workout

Metcon (Time)

FOR TIME
15-20-25
Power Snatch (95/65)|(65/45)
Box Jumps (24/20)

(Score is Time)

KG BB: (42.5/30)|(30/20)

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Whiteboard:

Friday, December 03, 2021

Leaderboard

Men's Snatch
Gabriel Fernandez	08/08/2015	1 x 1 @ 225 lbs
Jose Dou	12/30/2019	1 x 1 @ 195 lbs
Talo Andrade	08/28/2019	1 x 1 @ 195 lbs

Women's Snatch
Eliana Castro	12/30/2019	1 x 1 @ 150 lbs
Karol Costa	07/17/2019	1 x 1 @ 125 lbs
Aliana Calzada	05/03/2017	1 x 1 @ 115 lbs

Male Clients

Ramon
Fereira

6:00AM GYM CLASS

1 x 1 @ 165 lbs

Female Clients