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Components

Squat Clean

Metcon

Sunday, September 13th 2020

Trainers Choice (No Measure)

2 Rounds
12 Cal Row/Bike
15 Air Squats
10 Push Ups
12 Alt Step Ups
30 sec Plank Hold

Strength

Squat Clean (6x3)

3 reps Every 2mins x 6 sets
Building each set to a tough set of 3 for the day.
Drop and reset after each rep

Metcon

Metcon (AMRAP - Rounds and Reps)

14min AMRAP
60 Cal Row
50 Sit Ups
40 Alt DB Hang Cleans @ 50/35
30 DB SA S2OH @ 50/35
20 DB Box Step Overs @ 24/20

Accessory work

3 sets
40 sec Max Dips
-40 sec rest-
40 sec Max DB Upright Row
-40 sec rest-

Want to see some of these movements in action? Check out our .

Whiteboard:

Sunday, September 13, 2020

Leaderboard

Men's Squat Clean
Joseph Ulibarri	09/13/2020	6 x 3 @ 100 lbs

Women's Squat Clean
No female leaders to show...

Male Athletes

Joseph
Ulibarri

WOD: 9:00 AM

6 x 3 @ 100 lbs

75,80,85,90,95,100

Female Athletes

Delise
Hoy

WOD: 9:00 AM

6 x 3 @ 115 lbs