{"id":409464,"date":"2020-09-14T08:37:28","date_gmt":"2020-09-14T12:37:28","guid":{"rendered":"https:\/\/www.f3enc.com\/?p=409464"},"modified":"2020-09-14T08:37:28","modified_gmt":"2020-09-14T12:37:28","slug":"dead-clean-squat-press-snatch-reverse-lunge-hand-down-leg-out-butt-down-elbow-hand-hips-up-leg-back-sit-up-stand-up-rack-recover-1","status":"publish","type":"post","link":"https:\/\/www.f3enc.com\/backblasts\/boyd-lee-beatdown\/dead-clean-squat-press-snatch-reverse-lunge-hand-down-leg-out-butt-down-elbow-hand-hips-up-leg-back-sit-up-stand-up-rack-recover-1\/","title":{"rendered":"dead-clean-squat-press-snatch-reverse lunge-hand down-leg out-butt down-elbow-hand-hips up-leg back-sit up-stand up-rack-recover.. 1!"},"content":{"rendered":"<div class=\"meta-tags-content\"><div class=\"workout-meta-box\"><ul><li><strong>When:<\/strong> 09\/05\/2020 <\/li><li><strong>QIC:<\/strong> <span class=\"qic\">Grout <\/span><\/li><li><strong>Pax:<\/strong> <span class=\"pax_tag\"><a href=\"https:\/\/www.f3enc.com\/tag\/abu\/\" rel=\"tag\">Abu<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/asparagus\/\" rel=\"tag\">Asparagus<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/cable\/\" rel=\"tag\">Cable<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/giuliani-respect\/\" rel=\"tag\">Giuliani (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/grout\/\" rel=\"tag\">Grout<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/silverado\/\" rel=\"tag\">Silverado<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/truck-bed\/\" rel=\"tag\">Truck Bed<\/a> <\/span><\/li> <li><strong>Extra Credit:<\/strong> Asparagus, Abu, Silverado <\/li><\/ul><\/div><p><strong>warm up<\/strong><\/p>\n<ul>\n<li>SSH<\/li>\n<li>Tempo squat<\/li>\n<li>merkins<\/li>\n<\/ul>\n<p><strong>The Thang<\/strong><\/p>\n<p>#1; 2 rounds of:<\/p>\n<ul>\n<li>Snatch to press, 5 reps each side<\/li>\n<li>Cannonball squat, 10 reps<\/li>\n<\/ul>\n<p>#2; 2 rounds of:<\/p>\n<ul>\n<li>1 arm KB swing to clean to squat, 5 reps each side<\/li>\n<li>two handed Russian swing, 10 reps<\/li>\n<\/ul>\n<p>#3; 2 rounds of:<\/p>\n<ul>\n<li>1 arm KB swing to tactical clean to thruster, 10 reps each side<\/li>\n<li>squat swings, 10 reps<\/li>\n<\/ul>\n<p>#4<\/p>\n<p>3 sets of 10 reps each side, staggered clean to staggered squats<\/p>\n<p>3 sets of 10 reps each side, snatch to reverse lunge<\/p>\n<p>3 sets of 20 reps, KB jump lunges<\/p>\n<p>#5<\/p>\n<p>Swing\/snatch\/thruster; with each round, add one rep of each movement (i.e. Round 2, 2 swings, 2 snatches, 2 thrusters)<\/p>\n<p><strong>COT\/BOM<\/strong><\/p>\n<p>String Bean&#8217;s family, YHC&#8217;s 2.0 Levi, praise for cool weather, Cable&#8217;s family situation (niece and nephew), Cable&#8217;s new job<\/p>\n<div class=\"tclapsection\">  <div class=\"tclapsbox user_tclap\" data-post_id=\"409464\">    <div>      <i class=\"fa fa-sign-language\"><\/i> TClap |     <\/div>    <div class=\"tclap_counter\">0<\/div>    <div class=\"tclap_spinner\"><i class=\"fa fa-spinner fa-spin fa-fw\"><\/i><\/div>  <\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>When: 09\/05\/2020 QIC: Grout Pax: Abu, Asparagus, Cable, Giuliani (RESPECT), Grout, Silverado, Truck Bed Extra Credit: Asparagus, Abu, Silverado warm up SSH Tempo squat merkins The Thang #1; 2 rounds of: Snatch to press, 5 reps each side Cannonball squat, 10 reps #2; 2 rounds of: 1 arm KB swing to clean to squat, 5 [&hellip;]<\/p>\n","protected":false},"author":312,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[83],"tags":[95,2147,124,740,2190,2481,2484],"acf":[],"_links":{"self":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/409464"}],"collection":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/users\/312"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/comments?post=409464"}],"version-history":[{"count":0,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/409464\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/media?parent=409464"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/categories?post=409464"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/tags?post=409464"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}