Events for December 2022

Monday, 4/27
April 26, 2015
Wednesday, 4/29
April 29, 2015

IMG_6560

Warm-Up
3 rounds of
6 Scorpions
6 Pillar-to-Plank (be sure to alternate which arm you press up with first!)
6 Reverse Hand Spider Lunge
6 Squats
6 Upright Band Rows

Then,

1min/side of Super Front Rack Stretch w/ Band (one end around the wrist, other end attached to upright at knee level instead of standing on it)

Strength – Hang Clean (30min)
– – Prep Sets – –
3 x 2 Lo-Hang Clean High Pull + 2 Hi-Hang Power Clean + 4 Front Squats
– reminder: back tight, and if the bar is moving, the hips are moving (legs do the work!)

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

Met-Con
Complete for time:
400m Run
20 DB Mini-Man Makers*
400m Run

– 12min timecap

* mini-man maker = push-up, DB row (rt), push-up, DB row (lf), DB squat clean (no overhead)

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