Events for December 2022

Tuesday, 8/2
August 1, 2016
Base Camp, 8/6/2016
August 3, 2016

Warm-Up
3 Rounds of
6 PVC Dislocates
6 PVC Sotts Press to OHS
6 Spider Lunge w/ Reach Up
6 Jump Squats

then,

1:30 Death Stretch/ side (:45 low/:45 high)

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

Work:
5 x 3 Power Snatch
– touch and go if possible
– may work up in weight, but all sets should be relatively close

Accessory
3 Rounds, NFT, of
2 Pause Snatch Extensions (same as in prep) @ weight of last successful work set
12 Spider Planks (6/side)

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