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Components
Split Jerk
Snatch complex EMOM
Bear Complex
Metcon
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
Open Gym
Date
Workout
Sun - Beaverton Strength and Conditioning
Class
(All)
12:00 PM Olympic Weight Lifting
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
6 (3/3)
Workout
Sun
Split Jerk (Build to a 3 rep in 15 min)
Split Jerk
Snatch complex EMOM (EMOM 16 each 2 min; start at 70% )
1 power snatch
1 OH squat
1 hang snatch
Bear Complex (Build to a heavy 1 rep set in 20 min)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Bear Complex
Initiating with a squat clean thruster is OK
Metcon (Time)
40 cal row
20 power snatch 75/55
30 cal row
15 power snatch 95/65
20 cal row
10 power snatch 115/75
Rx+ - 95/65
115/75
135/95
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, September 27, 2015
Male Clients
1
Drew
Rivera
12:00 PM Olympic Weight L...
1 x 3 @ 215 lbs
2
Tom
Holt
12:00 PM Olympic Weight L...
1 x 3 @ 185 lbs
3
John
Rogacki
12:00 PM Olympic Weight L...
1 x 3 @ 165 lbs
Female Clients
1
Dawna
Graham
12:00 PM Olympic Weight L...
1 x 3 @ 110 lbs
2
Jessica
Riordan
12:00 PM Olympic Weight L...
1 x 3 @ 100 lbs
3
Rana
Schnaubelt
12:00 PM Olympic Weight L...
1 x 3 @ 95 lbs
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