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Components

Muscle Clean

Clean Pull + Power Cl ...

Squat Clean

Front Squat

Metcon

11-1-18

3 x NFT
10 cable reverse flys
10 seconds hold bottom of squat empty barbell
10 weighted pelvic raises empty barbell

A: Muscle Clean (build to tough double)

Muscle Clean

B: Clean Pull + Power Clean + Squat Clean (2x1+1+2 65% 1x1+1+2 70% 2x1+1+1 75%)

C: Squat Clean (EMOM x 5 2 reps 70%)

Squat Clean

D: Front Squat (80%)

Front Squat

Metcon (AMRAP - Rounds and Reps)

AMRAP 6
4 strict handstand push-ups
2 power cleans 225/155
rest 3 minutes

Metcon (AMRAP - Rounds and Reps)

AMRAP 3
10 handstand push-ups
10 hang power cleans 135/95

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

Whiteboard:

Thursday, November 24, 2022

Male Clients

Ruben
Navas

Armed Comp*: 10:00 AM

2 x 2 @ 175 lbs

Female Clients

Maya
Louzado

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

2 x 2 @ 85 lbs

Natalie
Carro

Armed Comp*: 10:00 AM

2 x 2 @ 75 lbs