Events for December 2022

Sunday, 6/5
June 4, 2016
Tuesday, 6/7
June 6, 2016

Warm-Up
4 Rounds of
4 Alt T Push-ups
8 Spider Lunges
4 Dolphin Push-ups
8 Alt Dead Bugs

then,

1 Min Death stretch/ side
1 Min Standing Band Lat-Tri Stretch/ side

Strength – Overhead Complex (30 Min)
Prep:
1 x 10 Strict Press (bar only);
2 x 3 Push Press (working up in weight); then,
2 x 2 Push Press + 1 Power Jerk (working up in weight)

Work:
6 x 2 Push Press + 1 Jerk

Met-Con
Once through for time of
21 Burpees (jump to target 6” above reach if possible)
18 Alt DB Snatches
15 Burpees
12 Alt DB Snatches
9 Burpees

– 12 min cap

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