Public Whiteboard

Auto Scroll Page

Components

Muscle Snatch + Power ...

Squat Snatch

Floating Power Snatch

Back Squat

Metcon

Monday - 06/20/22

3 x NFT
10 stride crossover jumps
10 dumbbell incline Y raises
10 sumo stance inch worms no push-up

A: Muscle Snatch + Power Snatch + Squat Snatch (build to a heavy)

B: Squat Snatch (2x2@75%, 2x1@80% 2x1@85%)

Squat Snatch

C: Floating Power Snatch (6x1@65-70% Every 30sec)

D: Back Squat (5x2 @85-90% of Last Week's Heavy 2)

Back Squat

Metcon (10 Rounds for weight)

EMOM x 10
odd: 3-5 weighted ring pull-ups
even: 3-5 weighted ring dips

Metcon (Time)

10 rounds
2 ring muscle-ups
4 pistols *alt legs each rep
8 kettlebell snatches *4 per arm then switch 70/55

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

Whiteboard:

Monday, June 20, 2022

Male Clients

Kassio
Correa

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

1 x 3 @ 135 lbs

Rashad
Whyce

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

1 x 3 @ 135 lbs

Felipe
Boyd

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

1 x 3 @ 115 lbs

Female Clients