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Components

Tall Clean + Tall Sp ...

Squat Clean + Split Jerk

Back Squat

Metcon

12/05/22

A: Tall Clean + Tall Split Jerk (2x5+5 as primer)

B: Squat Clean + Split Jerk (2x2 75% 2 83% 1 88% 2x1 90-93% + Heavy Single )

C: Squat Clean + Split Jerk (2x2 83% of B)

D: Back Squat (Build to a 2RM for the day )

Back Squat

E: Back Squat (2x2 90% of D)

Back Squat

DT (Time)

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

To learn more about DT click here

Metcon (10 Rounds for calories)

10 x
10 seconds AB sprint
rest 50 seconds

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

Whiteboard:

Monday, December 05, 2022

Male Clients

Kassio
Correa

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

2 x 5 @ 95 lbs

Female Clients