Events for November 2022

Wednesday, 4/15
April 14, 2015
Friday, 4/17
April 17, 2015

photo credit: Charles Wharton

 

Warm-Up
2 Rounds of
6 Wrist Circles/direction
6 Arm Circles/direction
6 Over-Under Scap Touches

then,

2 rounds of
6 Superman
6 Scorpion (Prone)
6 Spider Lunge (side)

Strength – Snatch (30min)
– – Prep Sets – – 
3 x 2 Lo-Hang Snatch High Pull* + 2 Hi-Hang Power Snatch + 4 OHS
* start with bar just below the knees, slowly extend upwards until the bar is in the hi-hang position and then execute an explosive high pull

– focus is to keep back tight at all times (if the bar is moving, the hips are moving – legs do the work!)

– – Work Sets – – 
6 x 1 Hi-Hang Snatch + 1 Hang Snatch + 1 Lo-Hang Snatch

Met-Con
Complete for time:
10-8-6-4-2
DB Squat Clean (M@ 1/2bw+10lbs; W @ 1/3bw+10lbs)
Burpee
– 10min timecap

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