Events for December 2022

15.1 Prep & Mobility
February 27, 2015
Sunday, 3/1
March 1, 2015

IMG_5937-001

Warm-Up
3 Rounds of
20 Jumping Jacks
10 Squats
20 Mountain Climbers
10 PVC Dislocates
20 Split Jacks
10 Supine Scorpion

Met-Con Prep
1 x 5 Hanging Scap Retractions + 3 Hang Snatch Hi Pull + 3 Hang Power Snatch (bar only)
1 x 5 Hanging Scap Retractions + 3 Hang Snatch Hi Pull + 3 Hang Power Snatch (@ light wt)
1 x 5 Kip Swings + 5 Deadlifts + 2 Power Snatch (@ moderate wt)
1 x 5 Toes to Bar (or scaled option) + 5 Deadlifts + 2 Power Snatch (@ working wt)

Met-Con #1 = Partner 15.1
AMRAP for 15 Minutes of:
15 Toes to Bar (Scale to hanging knee raise or V Ups)
10 Deadlifts (115/73)
5 Snatches

– Partners Alternate exercises to complete full rounds

Met-Con 2 = Partner 15.1-A…sorta…
Every 20 seconds for 8 Minutes: 1 Clean and Jerk (partners alternate attempts)

Weight Options: Snatch –> Clean and Jerk

Men
115 -> 155
95 -> 135
75 -> 115
65 -> 95

Women
73 -> 113
63 -> 93
53 -> 83
45 -> 63

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