Public Whiteboard

Auto Scroll Page

Components

Dip Power Clean + Han ...

Hang Power Clean

Snatch DL to Hip + Ex ...

Front Squat

Sumo Stance Barbell G ...

Single Leg RDL

Metcon

01/12/23

2 x NFT
10 stride crossover jumps
10 banded internal/external rotations
10 back extensions

A: Dip Power Clean + Hang Squat Clean (3 x 2+1 55-60%)

B: Hang Power Clean (*1" from floor 65-70%)

Hang Power Clean

Power Clean from Power Positio

C: Snatch DL to Hip + Extension from Power Position (4 x 3+3 80-85%)

D: Front Squat (*paused)

Front Squat

E: Front Squat (100% of D)

Front Squat

F1: Sumo Stance Barbell Good Mornings

F2: Single Leg RDL (5 per leg)

Metcon (Time)

3 rounds
21 calorie AB
15 CTB
9 D-ball 100/70

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

Whiteboard:

Thursday, January 12, 2023

Male Clients

Ruben
Navas

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

3 x 3 @ 155 lbs

Female Clients