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Components

Snatch Pull + Power S ...

Power Clean + Split J ...

Front Squat

Jackie

2 mile run TT

10-11-18

3 x NFT
5 Bulgarian split squats per arm/leg
10 hollowrocks
10 straight arm lat pull-downs

A: Snatch Pull + Power Snatch + Squat Snatch (2x1+1+1 65% 2x1+1+1 70% 2x1+1+1 75%)

B: Power Clean + Split Jerk + BTN Split Jerk (2x1+1+1 65% 2x1+1+1 70% 2x1+1+1 75%)

C: Front Squat (build to 3RM *paused)

Front Squat

D: Front Squat (90% of C *no pause)

Front Squat

Jackie (Time)

For time:
1,000-meter row
50 thrusters
30 pull-ups

Men: 45 lb.
Women: 35 lb.

2 mile run TT (Time)

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

Whiteboard:

Thursday, November 10, 2022

Male Clients

Female Clients

Natalie
Carro

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

2 x 3 @ 75 lbs

55, 65, 75