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Components

Dip Snatch + Hang Squ ...

Hang Squat Snatch

Clean Pull

Paused Front Squat

Sumo Stance Barbell G ...

Single Leg RDL

Metcon

1-10-19

2 x NFT
10 dumbbell Cuban presses
10 stride crossover jumps
10 single leg back extensions per leg

A: Dip Snatch + Hang Squat Snatch *below knee (3x2+1 55-60%)

B: Hang Squat Snatch (5x2 65-70% *2 sec pause 1" off floor)

C: Clean Pull (4x4 90-95%)

Clean Pull

D: Paused Front Squat (5x2 82%)

Paused Front Squat

E1: Sumo Stance Barbell Good Mornings (4x7 *low bar)

E2: Single Leg RDL (7 per leg)

Metcon (Time)

40' handstand walk
5 snatches 175/110 *power or squat
40' handstand walk
3 snatches 190/120
40' handstand walk
1 snatch 205/130

Metcon (Time)

2 rounds
1000 meter row
30 GHDs

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

Whiteboard:

Thursday, January 19, 2023

Male Clients

MARCO
CAPRILES

4:45 PM Armed Comp/OLY Cl...

3 x 3 @ 135 lbs

Ruben
Navas

4:45 PM Armed Comp/OLY Cl...

3 x 3 @ 135 lbs

Female Clients