Events for December 2022

Monday, 6/13
June 12, 2016
Wednesday, 6/15
June 14, 2016

Warm-Up
3 Rounds of
5 PVC Dislocates
10 Spider Lunges
5 Plank to Squat
10 Jump Squats

Strength – Snatch Complex (35 min)
Prep:
2 x 1 Pause Extension + 2 Hang Hi Pull + 2 Hang Power Snatch
2 x 1 Hang Power Snatch + 1 High Pull (from Floor) + 1 Snatch

Work:
8 x 1 Hang Power Snatch + 1 Snatch (from floor, power or full)
– work up through 3-4 rounds, then hold same weight for last 4-5 rounds (unless need to lower)

Accessory
4 rounds, NFT, of

1 Pause Extension + 2 Snatch Pulls

After each set, alternate between:

A) 15 Flutter Kicks
B) 20 Windshield Wipers

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