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Components

Metcon

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Workout

220630

Weightlifting

Olympic Lifting - Snatch

Metcon (Weight)

Snatch (Week 2 of 4):
Every :30 for 10 sets:
2 snatches (60%)

Metcon

Metcon (Time)

RX
10 rounds for time (13 Min. Time Cap):
7 toes-to-bars
7 hand-release push-ups
7 pull-ups

INTERMEDIATE
10 rounds for time:
5 toes-to-bars
5 hand-release push-ups
5 pull-ups

BEGINNER
10 rounds for time:
7 hanging knee raises
7 knee hand-release push-ups
7 ring rows

After Party!

Open Gym Accessory Work - Work your weakness!

Metcon (No Measure)

Accumulate:
30 weighted strict pull-ups
– Use a weight you can maintain sets of 5 or more reps.

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Whiteboard:

Thursday, June 30, 2022

Male Clients