Events for November 2022

Base Camp, 9/26/2015
September 25, 2015
Open Gym, 9/26 to 10/2
September 25, 2015

IMG_8590

Warm-Up
3 Rounds of
10 Wrist Circle/dir
10 Arm Circle/dir
8 Squats
8 Reverse Hand Spider Lunge
6 Bird Dog Push-Ups

Strength – Clean Complex (25min)
Prep:
3 rounds of
1 Pause Extension
4 Hang High Pull
1 Hang Power Clean
4 Pause Front Squat
– work towards 65% of max Clean

Work:
6 sets, up to 80% of max clean, of

1 Power Clean – 1 Hang Squat Clean – 1 Squat Clean

– hands should remain on the bar for all 3 reps
– do not exceed 80% (do not work to failure)
– if max effort clean is unknown, work up to following options: M@ 115-155lbs; W@63-93lbs

Accessory (12min timecap)
400m Farmer’s Carry (AHAP, may use DBs or KBs)
40 OH Plate Sit-Ups
400m Farmer’s Carry

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