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Components

Muscle Snatch + Power ...

Snatch Pull + Hang Sq ...

Hang Squat Snatch

Metcon

2-7-23

3 x NFT
10 single leg back extensions per leg
5 banded face pulls + 5 internal/external rotations
5 heavy ball slams

A: Muscle Snatch + Power Snatch + Hang Squat Snatch (below knee) (4x2+1+1 50-55%)

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

C: Hang Squat Snatch (EMOM x 5 2 reps 75% of B)

Metcon (Time)

3 rounds
30 dumbbell snatches 50/35
30 toes to bar

Metcon (8 Rounds for time)

8 x
200 meter run
rest 2 minutes

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

Whiteboard:

Tuesday, February 07, 2023

Male Clients

MARCO
CAPRILES

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

4 x 4 @ 115 lbs

Female Clients