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Components

Back Squat

Hang Power Clean + Fr ...

Metcon

Settings

Workout

Monday - 09/20/21

7:00 ARMAP
7 Russian KBS
7 Kip Swings
7 Scap Push-ups
7 V-ups
7 Air Squats

Weightlifting

A: Back Squat (3x3@85%)

Back Squat

B: Hang Power Clean + Front Squat + Hang Squat Clean (1+1+1* EMOMx 8:00)

EMOM x 8 MINUTES*
1 Hang Power Clean
+
1 Front Squat
+
1 Hang Squat Clean

*Start Light and build to something Moderate.

GPP

Metcon (AMRAP - Rounds and Reps)

14:00 AMRAP
7 Front Squats (165/115)| (135/95)|(95/65)
7 Toes to Bar
7 KBS (70/53)|(53/35)
7 Handstand Push-ups

BARBELL LOADING SET AS
RX | MAST | SCALE

Accessories

Metcon (Weight)

3 ROUNDS
12 Weighted Single Leg Barbell Hip Thrust*/ Leg
12 Front Foot Elevated Prisoner Split Squat Jumps (total)

-Rest as needed-

*Shoulders Elevated

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

Whiteboard:

Monday, September 20, 2021

Male Clients

Female Clients

Marjorie
Saint Jean

Armed Comp*: 10:00 AM

3 x 3 @ 195 lbs