Events for November 2022

Friday, 5/20
May 19, 2016
Sunday, 5/22
May 21, 2016

Warm-Up
3 Rounds of
5 PVC dislocates
10 Pause Squats
15 Jumping Jacks
5 PVC Sotts Press to OHS
10 Spider Lunges
15 Mountain Climbers

Strength – Snatch Complex (25 min)
Prep:
3 x 1 Pause Extension + 2 Hang Hi Pull + 1 Hang Power Snatch + 2 OHS

Work:
6 x 1 Hang Hi Pull + 1 Hang Power Snatch + 1 Snatch (from floor, may be power or full)

Met Con
In teams of 4, complete the following for time:

Run 400 M
12-9-6 OHS / L-Hang on PU bar* (Scale to hanging knee tuck)
Run 400M

*Each person completes set of 12 OH Squats, while 1 team member does static hang. Move from OHS to hang, with the person who did first hang performing the last set of 12 OHS, then repeat for round of 9 and 6.

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