Events for December 2022

Friday August 30
August 29, 2013
Sunday September 1
August 31, 2013

Warm-Up
2 x 10 Pause Squats, 5 Scap Retraction Push-Ups, 10 Spider Lunge, 5 PVC Dislocates, 10 OHS&Sotts Press

Prep Set 1
6 Hang Hi-Pull (bar only)

Prep Set 2
4 Hang Power Snatch (light weight)

Work SetsBasics
8 x 1 Hang Snatch Hi Pull + 1 Hang Power Snatch

Work SetsInt/Adv
8 x 2 Snatch

Met-Con
10 -> 1 Plate Burpees & OH Lunge

Finisher
12 rds, Tabata style, alternating between Hollow Hold and Spider Plank

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