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Components

Clean and Jerk

Metcon

Monday - 10/18/21

400m Run
+
2 ROUNDS
5 Clean Deadlift
10 Elbow Punches
5 OH Press
5 Lunge + Lunge + Jumping Air Squat

GPP

A: Clean and Jerk (20:00 Build to a 3RM)

Clean and Jerk

B: Metcon (Time)

400m Run
21 Hang Power Cleans (155/105)|(135/95)|(115/75)
300m Run
15 Hang Power Cleans
200m Run
9 Hang Power Cleans

Condition

Metcon (AMRAP - Rounds and Reps)

30:00 @Moderate Effort
1 Mile Air Bike
40 DU
12 GHD Sit-ups

Metcon (No Measure)

COOL DOWN-
1:00 Passive Hang from Bar
2:00 Prayer Stretch
2:00 Frog Stretch

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

Whiteboard:

Monday, October 18, 2021

Male Clients

Female Clients

Marjorie
Saint Jean

Armed Comp*: 10:00 AM

1 x 3 @ 125 lbs