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Components

Snatch Push Press + S ...

Power Clean

Metcon

Thursday - 09/23/21

3 ROUNDS (empty bar)
10 Clean Deadlifts
10 Hang High Pulls (knee)
10 Hang Muscle Cleans (below knee)
10 Prisoner Drop Squats
-rest as needed-

Weightlifting

A: Snatch Push Press + Snatch Balance (5x2+2 @55-65% building by feel*)

*keep woking weight between 55-65% of Snatch

B: Power Clean (2-2-2-2-2*)

Power Clean

*Start counting sets at 70-75% and Build to a HEAVY 2

GPP

Metcon (Time)

5 ROUNDS
6 Power Cleans (155/105)|(115/75)|(95/65)
3 Hang Power Cleans
250m Row

-14:00 HARD CAP-

Accessories

Metcon (No Measure)

3-4 ROUNDS
6 Snatch Sotts Press*
12 Ring Face Pulls

-Rest as needed-

*option for seated sotts press

Metcon (No Measure)

RECOVERY
2:30 Calf Release on KB
2:30 Seated Forward Fold

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

Whiteboard:

Thursday, September 23, 2021

Male Clients

Female Clients

Marjorie
Saint Jean

Armed Comp*: 10:00 AM

5 x 2 @ 85 lbs