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Components

Low Hang Muscle Snatc ...

Snatch Pull + Squat S ...

Tall Clean

Squat Clean

Paused Back Squat

Metcon

7-19-18

A: Low Hang Muscle Snatch + Low Hang Snatch (30 reps unloaded bar 2+1)

B: Snatch Pull + Squat Snatch (2 60% 2 65% 2x2 70% 2 75% 2x3 80%)

*low blocks

C: Tall Clean (20 reps unloaded bar)

D: Squat Clean (2x2 60% 2 70% 2x2 75% 2x4 80%)

Squat Clean

E: Paused Back Squat (3x2 65% 3x5 70%)

Metcon (6 Rounds for reps)

E2MOM x 12
alternate between
:45 seconds ring muscle-ups
60' handstand walk for speed

Metcon (Time)

21-15-9
ski erg calories
50' sled push after each set 4/2 plates

Metcon (4 Rounds for time)

4 x
400 meter run
rest 2 minutes

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

Whiteboard:

Thursday, August 18, 2022

Male Clients

Rashad
Whyce

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

30 x 3 @ 45 lbs

Female Clients