Events for December 2022

Tuesday, 4/7
April 7, 2015
Thursday, 4/9
April 8, 2015

IMG_6995

Warm-Up
2 Rounds of
6 Arm Circles/direction
6 Cross Arm Chest Swings (alternate which arm is above the other each rep)
6 Over-Under Scap Touches

then,

2 rounds of
6 PVC Dislocates
6 PVC Sotts Press to OHS (lower to squat hold-press PVC to OH-OHS to stand-lower PVC to back & repeat)
6 PVC Squat Jump (PVC in the back rack position)

Strength – Hang Power Snatch & OHS (25min)
– – Prep Sets – –
3 x 2 Hi-Hang Snatch Hi-Pull + 2 Hi-Hang Power Snatch + 2 Pause OHS (2-1000 count squat-hold)

– – Work Sets – –
6 x 2 Hi-Hang Power Snatch + 4 OHS

Partner Met-Con
6min AMRAP of
6 DB Cleans + 6 DB Push Press
9 OH Plate Lunges/side (18 total)
– both partners working at the same time at different exercise and then switch places when both are done

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