Events for December 2022

Saturday, October 19
October 18, 2013
Monday, October 21
October 20, 2013

IMG_2004

Warm-Up
2 rounds of
6 Dolphin Push-Ups, 12 Superman,
6 Bird Dog Push-Ups, 12 Hip Bridges,
6 PVC Pass Through, 12 OHS,

Prep
As a class, work through ~10reps of Pressing Snatch Balance w/ PVC

Work

Basics/Intermediate

6 x 2 Hi-Hang Snatch*
* may be a Hi-Hang Squat Snatch, or Hi-Hang Power Snatch + OHS;
– work up to daily M.E.

Adv

6 x 2 Tall Snatch
– work up to daily M.E.

Partner Met-Con
In groups of 2, complete for time
30-20-10 KB Swings & Static Knee Raise Hang, then,
30-20-10 Alt DB Snatch & Plank Hold
– 1 partner works while the other maintains the static hold

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