Public Whiteboard

Components

Clean

Metcon

Settings

Workout

Wednesday

Warm-up

Trainers Choice (No Measure)

Weightlifting

Clean (4x2)

Clean

Squat Clean
Warm Up
4×2 @ 60-70%
E1:30

w/ pause at knee
drop and reset
then

Clean (6x1)

Clean

6×1 @ 80-90%

E1:30

During the "Warm Up" portion, focus on your set up position then pull and pause in front of the knee for a two count before finishing the lift.

Metcon

Metcon (Time)

4 Rounds
3 Rope Climbs
20 DB Snatch 50/35lbs
10 Toes to Bar
Rest 2:00
18 Minute Cap (including rest)
*More Options:
Strict Pull Ups instead of Rope Climbs
Lighter DB
Knees to Elbows instead of TTB

Extra Credit

Metcon (Time)

10-8-6-4-2
Push Ups x2
Ring Dips
*More Options:
Use any Dip variation

Whiteboard:

Wednesday, July 03, 2019

Male Clients