Events for November 2022

Friday, May 9
May 8, 2014
Sunday, May 11
May 10, 2014

IMG_4213

Warm-Up
3 Rounds of
12 Pause Squats
6 Alt-T pushups
12 Squats
6 PVC Dislocates
12 Jump Squats
6 Plank-to-Squats

Prep Sets
2 x 2 Hang Hi Pull + 4 Front Squats (bar only, then light weight)
2 x 2 Clean Hi Pull + Power Clean (repeat the light weight, then moderate weight)

Work Sets
Begin/Int
12 x 1 Hang Power Clean + 1 Clean (from floor, power or squat)

Adv
8 x 1 Hang Power Clean + 1 Clean, then 1 Hang Squat Clean + 1 Clean

Finisher
4 Rounds, :30 ON + :30 OFF
DB Hang Power Clean
Plank to Squat
DB Push Press

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