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Components

No Contact Squat Cle ...

Clean Pull + Squat Cl ...

Power Clean

Metcon

12-27-22

3 x NFT
5 goblet squats with band around knees
1 wall walk
10 seconds supine grip hang from the rig

A: No Contact Squat Clean + Push Press (4 x 2+3 @50-55%)

B: Clean Pull + Squat Clean + Split Jerk (2 @65% 2x2 @70% 2x2 @75%)

C: Power Clean (5x2 @70%* EMOM
*2 PC Singles each minute
)

Power Clean

*Singles, no Touch and Go!

Metcon (AMRAP - Rounds and Reps)

AMRAP 5
5 hang squat cleans 115/75
5 bar facing burpees
rest 5 minutes

Metcon (AMRAP - Rounds and Reps)

AMRAP 5
1 legless rope climb
30' handstand walk
rest 5 minutes

Metcon (Time)

21-15-9
calories ski erg
100' sled push after each set 6/4

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

Whiteboard:

Tuesday, December 27, 2022

Male Clients

Ruben
Navas

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

4 x 5 @ 135 lbs

Female Clients

Natalie
Carro

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

4 x 5 @ 55 lbs