Events for November 2022

Wednesday, 1/6
January 5, 2016
Base Camp, 1/9/2016
January 6, 2016

IMG_0812 (2016-01-05T03_06_33.305)

Warm-Up
3 Rounds of
5 PVC Dislocates
10 Supine Scorpions
5 Hanging Scap Retractions
10 Alt Samson Lunges

Met-Con Prep
4x 1 Snatch Extension + 2 Hang Hi-Pull + 2 Power Snatch + 3 Kip Swing
-Start with one set w/ bar, then three more sets adding weight

Workout – Partner Met-Con (36 Mins Time Cap)
12 Full Rounds (6 Rounds Per Person) of
6 Power Snatch (M@135/105/85/65, W@93/73/58/45)
12 T2B
18 OH Plate Lunge
-Partners alternate exercises: A does 6 Power Snatch, B does 12 T2B, A does 18 OH Plate Lunge, B does 6 Power Snatch…continue trading off until each partner has completed 6 rounds of each exercise or until time is up

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