Events for December 2022

Friday, 7/15
July 14, 2016
Sunday, 7/17
July 16, 2016

Warm-Up
4 Rounds of
5 PVC Dislocates
5 PVC Sotts Press to OHS
5 Plank to Squat
5 Jump Squats

Strength – Snatch (30 min)
Prep:
3 x 1 Pause Extension + 2 Hang Snatch Hi-Pull + 2 Hang Power Snatch + 2 OHS;
3 x 1 Hang Power Snatch + 1 Snatch + 1 OHS

Work:
2-2-1-1-1-1
Make all reps include a full squat, either in the Snatch or as a Power Snatch-to-OHS

Met-Con
Complete for time:
24-18-12
Alt DB Snatches
DB Facing Burpees
– 12 min time cap

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