Public Whiteboard

Components

Clean+Push Jerk

Front Squat

Metcon

Settings

Workout

Tuesday, 4/12/22

A: Clean+Push Jerk (3x(2+1)@70%+16.5#)

(15min)

B: Front Squat (1x2@2RM(appx. 80%)+11#, 1x2@(-10%))

Front Squat

(10min)
PAUSE front squat 2RM,
Control decent and Pause at the bottom of the squat for 3 seconds, then explode up
Target approximately 80% of 1RM FS+11#. then Drop set 1x2 @10% drop

C: Metcon (Time)

For time,
3 rounds of
400m Run
30 squats
20 Push press 115/85

(20min)

HOME WOD

D: Metcon (Time)

For time,
10 rounds of
10 DB Military press
Keep the load light to moderate.
10 Neutral grip bent over row
https://youtu.be/9JIo4NqF-L8
10 KB swing or 10 Single arm DB snatch

Whiteboard:

Tuesday, April 12, 2022

Male Clients