Events for December 2022

Open Gym, 11/14 to 11/20
November 13, 2015
Sunday, 11/15
November 14, 2015

IMG_0625

Warm-Up
3 Rounds of
5 Hanging Scap Retractions
10 PVC Dislocates
5 Hips to wall
10 Reverse Hand Spider Lunges

Met-Con
Prep:
1 x 2 Snatch Extension + 2 Snatch Hi Pulls + 2 Plank to Squat
1 x 2 Snatch Hi Pulls + 2 Hang Power Snatch + 4 Kip Swings
1 x 2 Snatches + 2 Plank to Squat
1 x 2 Power Cleans + 2 Push Press + 4 Kip Swings

Work:
AMRAP in 18 minutes, in groups of 3:
3 Power Snatch
6 Clean and Jerk
9 Pullups
12 Burpees

– follow the leader style;
– second person may not start until first person moves on to pull-ups

Weight Options:
M: 135/105/75/63
W: 93/73/53/45

Pull-up scaling:
Scale up to CTB
Scale down to Band Assisted /OR/ Ring Rows

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