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Components

Tall Snatch High Pull ...

Muscle Snatch + Power ...

Squat Clean

Front Squat

Metcon

2 mile run TT

8-30-18

3 x NFT
10 stride crossover jumps
10 X-band steps each way
10 ring rows

A: Tall Snatch High Pull + Tall Muscle Snatch + Muscle Snatch (5 x 1+1+1)

B: Muscle Snatch + Power Snatch (2x2+1 55% 2x2+1 60% 1x1+2 65% 3x1+2 70%)

C: Squat Clean (*blocks at knee 2x2 60% 2x2 70% 3x2 75%)

Squat Clean

D: Front Squat (1x2 70% 1x2 80% 3x2 85%)

Front Squat

Metcon (10 Rounds for reps)

EMOM x 10
even: 5 UB ring muscle-ups
odd: 5 deficit strict HSPU 6"/4.5"

Metcon (Time)

3 rounds
50' front rack double kettlebell lunges 55/35
50' handstand walk
50 double unders

2 mile run TT (Time)

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

Whiteboard:

Thursday, September 29, 2022

Male Clients

Kassio
Correa

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

5 x 3 @ 95 lbs

Female Clients