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Components

Dip Snatch

Squat Snatch

Clean Lift-Off [on 2 ...

Front Squat

Sumo Stance Barbell G ...

Single Leg KB Deadlift

Metcon

12-29-22

A: Dip Snatch (4x3 @60%)

B: Squat Snatch (3@70% 2@75% 2@80% 3@85% *blocks below knees)

Squat Snatch

C: Clean Lift-Off [on 2" riser] (5x4 @85-90% of clean)

D: Front Squat (4x2@80% *paused)

Front Squat

E1: Sumo Stance Barbell Good Mornings (5x4 @3010 )

E2: Single Leg KB Deadlift (5 per side)

Metcon (Time)

50/35 calories AB
+
10 rounds
10 handstand push-ups
10 pistols
+
50/35 calories AB

Metcon (10 Rounds for time)

top of every 2 minute x 10
100 meter shuttle sprint

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

Whiteboard:

Thursday, December 29, 2022

Male Clients

Ruben
Navas

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

4 x 3 @ 125 lbs

Female Clients

Natalie
Carro

Armed Comp*: 10:00 AM

4 x 3 @ 55 lbs