Public Whiteboard

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Components

3 Position Snatch

Squat Snatch

Back Squat

Paused Back Squat

Strict Weighted Pull-ups

Metcon

7-9-18

3 x NFT
10 X-band steps each way
5 barbell snatch grip Cuban presses
5 barbell on back jump squats

A: 3 Position Snatch (*squat *dip/below knee/floor 55-65%)

B: Squat Snatch (2x2 70% 2 75% 2 80% 2 85% 2 88-90% )

Squat Snatch

C: Back Squat (build to heavy single)

Back Squat

D: Paused Back Squat (90% of C)

E: Strict Weighted Pull-ups (4 sets 5 reps)

Metcon (Time)

3 rounds
7 ring muscle-ups
100 double unders
3 squat snatches 185/125

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

Whiteboard:

Monday, August 08, 2022

Male Clients

Rashad
Whyce

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

4 x 3 @ 155 lbs

Kassio
Correa

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

4 x 3 @ 135 lbs

Felipe
Boyd

6:30PM Armed Comp/OLY Cla...

4 x 3 @ 95 lbs

Female Clients