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Components

Power Clean + Squat C ...

Power Clean + Squat Clean

Metcon

Tuesday - 09/13/22

3 x NFT
5 high box jumps
5 bottoms up kettlebell Bulgarian split squat per arm
10 bent over rows per arm

A: Power Clean + Squat Clean + Split Jerk (3x1+1+2@60% 1x1+1+2@65% 3x1+1+2@70%)

B: Power Clean + Squat Clean (build to a max in 8 minutes)

Metcon (AMRAP - Reps)

AMRAP 7
barfacing burpees
1 Power Clean + 1 TNG Squat Clean 75-80% (of today's best) at the top of each minute.
*The workout starts with the lift.

Metcon (2 Rounds for time)

2 x
1000 meter ski erg
rest 3 minutes

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

Whiteboard:

Tuesday, September 13, 2022

Male Clients

Kassio
Correa

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

3 x 4 @ 205 lbs

Female Clients

Maya
Louzado

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

3 x 4 @ 95 lbs