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Components

Dip Clean

Squat Clean

Snatch Lift-off + Sna ...

Front Squat

Freestanding Handstan ...

Metcon

12-22-22

3 x NFT
10 X-band steps each way
10 banded kettlebell swings
10 weighted pelvic raises

A: Dip Clean (60-65%)

B: Squat Clean (*low blocks *below knee 3 70% 2 75% 2 80% 3 85%)

Squat Clean

C: Snatch Lift-off + Snatch Deadlift to Hip (4x2+3 90% of snatch)

D: Front Squat (80%)

Front Squat

Freestanding Handstand Push-ups (10 minute practice)

Metcon (10 Rounds for reps)

EMOM x 10
odd: 3 strict handstand push-up negatives
even: 6 weighted pistols

Metcon (Time)

4 rounds
10 dumbbell snatches 65/45
40' handstand walk

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

Whiteboard:

Thursday, December 22, 2022

Male Clients

Ruben
Navas

Armed Comp*: 10:00 AM

4 x 3 @ 155 lbs

Female Clients