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Components

Dip Snatch + Snatch B ...

Squat Snatch

Metcon

12-20-22

3 x NFT
5 sotts presses
5 barbell on back good mornings
5 barbell on back jump squats

A: Dip Snatch + Snatch Balance (3x2+2 60-65% )

B: Squat Snatch (2x1 75% 4x1 80%)

Metcon (5 Rounds for time)

5 rounds top of every 3 minutes
12/10 calories bike
10 OHS 95/65
10 bar facing burpees over the bar

Metcon (Calories)

10 minute ski for calories

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

Whiteboard:

Tuesday, December 20, 2022

Male Clients

Kassio
Correa

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

3 x 4 @ 135 lbs

Female Clients

Natalie
Carro

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

3 x 4 @ 60 lbs