Events for December 2022

Sunday, 12/13
December 12, 2015
Tuesday, 12/15
December 14, 2015

IMG_0913

Warm-Up
3 Rounds of
12 Band Good Mornings
6 Alt-T Push-Ups
12 Alt Samson Lunges
6 Spider Lunges w/ Reach-Up

Met-Con
Prep:
1x 10 RDL + 5 Hang Clean Hi-Pull + 5 Strict Press (bar only)
1x 6 Deadlift + 4 Hang Power Clean + 4 Push Press (light)
1x 6 Deadlift + 4 Hang Power Clean + 4 Push Press (moderate)

Work:
6 Rounds of 2 Minutes On/ 2 Minutes Off
“DT”
12 DeadLifts
9 Hang Power Cleans
6 Push Jerks
Weight Options
M: 155/135/115/95/75
W: 103/93/73/63/45

Mobility
Band Hamstring Series

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