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Components

Dip Snatch + Hang Squ ...

Snatch Pull + Hang Sq ...

Power Snatch

Back Squat

DB Death March

Front rack double ket ...

Metcon

01/02/23

A: Dip Snatch + Hang Squat Snatch *below knee (4x2+1 60%)

B: Snatch Pull + Hang Squat Snatch (build to a heavy 1+2)

C: Power Snatch (EMOM x 5 2 power snatches 70% of B)

Power Snatch

NOT OFF TODAY'S MAX

D: Back Squat (6x2 84%)

Back Squat

E1: DB Death March (10 per side)

E2: Front rack double kettlebell lunges

Metcon (Time)

100 double unders
20 OHS 115/75
100 double unders
12 ring muscle-ups
100 double unders
20 dumbbell snatches 50/35
100 double unders
12 bar muscle-ups

Metcon (6 Rounds for time)

6 x
top of every 2 minutes
10/8 calories AB <30 seconds

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

Whiteboard:

Monday, January 02, 2023

Male Clients

Ruben
Navas

Armed Comp*: 10:00 AM

4 x 3 @ 125 lbs

Female Clients