Events for December 2022

Friday, 9/4
September 3, 2015
Open Gym, 9/5 to 9/11
September 4, 2015

IMG_8239

Warm-Up
2 Rounds of
10 Lunge & Twist
8 Reverse Hand Spider Lunges
6 Pillar-to-Plank
4 Push-Up to Side Star
2 Wall Walk

then,

1 x 8-10 alternating Drop to Split Jerk

Strength – Jerk Complex (25min)
Prep:
1 x 4 Dip Squat + 4 Push Press (bar);
1 x 4 Dip Squat + 4 Power Jerk (lt weight);
1 x 4 Dip Squat + 4 alt Split Jerk (alt sides; lt to mod weight)
– work towards 55% of max Jerk

Work:
6 sets of

2 BTN alt Split Jerk (1/side) – 2 alt. Split Jerk (1/side)

– do not exceed 70% (do not work to failure)
– if max effort jerk is unknown, work up to following options: M @ 95-135lbs; W @ 45-63

Team Met-Con
In teams of up to 3* people, complete

15min AMRAP of
25 Wall Ball
Max reps of 5 Burpees + 20 DU
Rest

– follow the leader style; rotation of group based on completing the 25 wall balls
* teams of 2 = complete 2 rounds of burpee and DU before rotating (1 person working at a time)

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