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Components

Paused Power Clean *k ...

Squat Clean

Front Squat

Handstand Walk

Metcon

1-Mile Run

Thursday - 08/11/22

A: Paused Power Clean *knee + Hang Squat Clean + *below knee (4x2+1 @55-65%)

B: Squat Clean (2x1@70% 2x1@78% 3x1@83-88%)

Squat Clean

C: Front Squat (7x1@90% of 2RM)

Front Squat

Handstand Walk (scale is 10 minute handstand walk practice)

set up 4 cones, 15-25 feet apart in a square
*forward
*right
*backwards
*left
*forward

Metcon (Time)

12-9-6-3
strict handstand push-ups
front squats 185/125
lateral burpees over the bar

1-Mile Run (Time)

Max Effort 1-Mile Run

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

Whiteboard:

Thursday, August 11, 2022

Male Clients

Rashad
Whyce

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

4 x 3 @ 2257 lbs

Felipe
Boyd

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

4 x 3 @ 140 lbs

Female Clients