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  • Writer's pictureJohn Fadel
    • Oct 17, 2022
    • 1 min read

Tuesday Mix

Squat clean Technique 10min

Light weight or no weight

From the ground

10 shrugs

10 high pulls

5 cleans

5 squat cleans


This metcon is for time!

You have a 1 min rest after each round so Go hard each round.


4 Rounds 95/65-115/85#

5 MU's/8 C2B/10 pullups

8 squat cleans

5 S2OH

30 DU 70 singles

1min rest


-2 min rest


4 rounds of

10 push-ups

8 Each leg staggered DL

8 Bentover rows

15/12 cal row or bike

1 min rest


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- Athletes should work to go up in weight each set. - All reps should be completed before putting the bar down. - Somewhere between 70-80% of your 1RM clean is a great place to be by the end. - Score:

Barbell Class Warm up Hip Drills Ankle mobility Shoulders Ploy’s Snatch Drills 5 rounds 3 lift offs+ 3 high pulls + 2 Angel Drops + 2 OHS Snatch complex Emom x 2:30 8 rounds 1 high pull + 1 pause snat