Events for December 2022

Friday, 9/19
September 18, 2014
Sunday, 9/21
September 20, 2014

IMG_5301-1

Warm-Up
3 Rounds of
6 OH Band Pull-Aparts
6 Bird Dog Push-Ups
6 Band Pull-Aparts
6 Opposite Toe-Touch to Spider Lunge*
* from plank position, reach rt hand to lft foot, return to plank, then step rt foot up to spider lunge position

Strength – Jerk {from the Rack} (25min cap)

– – Prep Sets – –
3 x 3 Push Press + 2 Power Jerk + 1 Split Jerk

– – Work Sets – –

Beginner:
4 x 2 Power Jerk;
then,
4 x 1 Power Jerk

Int/Adv:
3 x 1 Power Jerk + 1 Split Jerk;
then,
4 x 1 Split Jerk

Partner Met-Con

  1. 5min AMRAP of 5 Strict Pull-ups + 5 Hand Release Push-ups; then,
  2. 5min AMRAP of 5 Burpee + 5 DB Clean & OH

one partner working at a time, second partner rests
– scale pull-ups to ring rows
– at the 5min mark, partner working on Pull-up/Push-Ups must finish the round before the second partner begins on the Burpee/Clean&OH

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