Events for December 2022

Friday, 6/12
June 12, 2015
Sunday, 6/14
June 14, 2015

IMG_8013

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

Strength – Clean (25min)
– – Prep Set – –
3 x 2 Reversing Pause Clean Extension + 2 Low-Hang Clean Hi-Pull + 2 Hang Power Clean

– – Work Sets – –
6 x 2 Clean High-Pull + 1 Low Hang Clean

Met-Con
Complete for time:
400m Run
20 DB “P Curtis”
400m Run
– 12min timecap
* DB P Curtis = DB Clean + 2 alt Lunges with DBs on shoulders + 1 DB Push Press

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