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Components

Clean off Blocks (knee)

Front Squat

Metcon

Settings

Workout

Monday - 09/27/21

3 ROUNDS
10 Groiners
8 Up-Downs
8 Drop Squats
4 Muscle Cleans*
4 Slow Tempo Front Squats

*from below the knee

Weightlifting

A: Clean off Blocks (knee) (2-2-2-2-2*)

*starting @75% and building to a Heavy (NOT MAX) 2 for the day.

B: Front Squat (5@70%, 3@80%, 1@90%, 1@100%)

Front Squat

GPP

Metcon (Time)

4 ROUNDS
4 Hang Squat Cleans (115/75)|(75/55)
4 Lateral Over the Bar Up-Downs

-1:30 Rest-

2 ROUNDS
8 Hang Squat Cleans
8 Lateral Over the Bar Up-Downs

-Rest 1:30-

1 ROUND
16 Hang Squat Cleans
16 Lateral Over the Bar Up-Downs
(Score is Total Time Including Rest)

Accessories

Metcon (No Measure)

3 SETS
8-10 Wide Stance Seated Good Morning @3020;
-0:45 Rest-
8-10 Dumbbell Front Rack Reverse Lunge/ Leg @20X0
-0:45 Rest-

Metcon (No Measure)

FOR RECOVERY
5:00 Foam Roll Legs + Lats

(No Measure)

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

Whiteboard:

Monday, September 27, 2021

Male Clients

Female Clients

Marjorie
Saint Jean

Armed Comp*: 10:00 AM

5 x 2 @ 125 lbs