Events for December 2022

Open Gym, 9/12 to 9/18
September 11, 2015
Sun, 9/13
September 12, 2015

IMG_4911

Warm-up
3 Rounds
10 Wrist Circle/dir
10 Arm Circle/dir
10 Lunge & Twist
10 Reverse Hand Spider Lunge
2 Wall Walk

Strength – C&J Complex (30min)

Prep:
4 rds of
1 Pause Extension
2 Hang Power Clean
1 Pause Front Squat
2 S2OH
– work towards 65% of max Clean

Work:
5 sets, up to 80% of max clean, of
3 Clean High Pull – 2 Clean – 1 Jerk
– hands should remain on the bar for all 6 reps
– do not exceed 80% (do not work to failure)
– if max effort clean is unknown, work up to following options: M@105-155lbs; W@60-83lbs

Met-Con/Accessory
8min AMRAP of
12 Russian Twist (12/side)
9 Plate Burpee
6 Plate Side Hops (O&B=1)

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