Public Whiteboard

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Components

Hang Clean

DB Bench Press

Bent Arm Hang

Hang Squat Cleans

Main Lift

A: Hang Clean (Full Squat today or 1 front squat if you power )

Hang Clean

Accessory Work

B1: DB Bench Press (5 x 5)

B2: Bent Arm Hang (5 x good effort)

Chin over bar

Conditioning

C: Metcon (No Measure)

EMOM 12
1 - 20 Russian Twist
2 - 20 Plate GtO
3 - 20 Plate Squats
4 - Rest

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

Whiteboard:

Friday, October 11, 2019

Male Clients

Female Clients

Ida
Bongkotmanee

Varsity: 4:00 PM

1 x 1 @ 65 lbs