Public Whiteboard

Auto Scroll Page

Components

Paused Power Clean + ...

Squat Clean + Split Jerk

Front Squat

Front Squat Clusters

Metcon

Thursday - 08/04/22

2 x NFT
10 X-band steps each way
10 banded good mornings
10 kettlebell strict high pulls each arm
10 feet together goblet squats

A: Paused Power Clean + BTN Split Jerk (4x2+2 @Light Weight)

*3sec Pause in catch

B: Squat Clean + Split Jerk (1@70% 1@78% 1@83% 1@88% 1@93%, Build to a Max)

C: Front Squat (build to 2RM)

Front Squat

D: Front Squat Clusters (3x2-2-2 @80-85% of C)

*Cluster sets, 10sec rest between each cluster of 2 reps and 2:00 Rest between each set of clusters.

Metcon (Time)

5 Rounds For Time
200m Run
15 Overhead Squats (115/75)
7 Power Snatch

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

Whiteboard:

Thursday, August 04, 2022

Male Clients

Rashad
Whyce

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

4 x 2 @ 155 lbs

Kassio
Correa

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

4 x 2 @ 135 lbs

Felipe
Boyd

6:30PM Armed Comp/OLY Cla...

4 x 2 @ 95 lbs

Female Clients