Events for December 2022

Friday, 8/5
August 4, 2016
Sunday, 8/7
August 6, 2016

Warm-Up
3 Rounds of
5 Hanging Scap Retractions
10 Reverse Hand Spider Lunges
5 Jump Squats
10 Arm Circles/ direction

then,

1 Min Band Super Front Rack Stretch/ side

Strength – Clean (25 Min)
Prep:
2 x 1 Pause Extension + 2 Hang Clean Hi-Pulls + 2 Hang Power Cleans
3 x 1 Hang Clean Hi-Pull + 1 Hang Power Clean + 1 Clean

Work:
6 x 1 Hang Power Clean + 1 Clean (working up in weight)

Team Met-Con
5 Rounds for time of
5 Hang Power Cleans (M:135/105/75, W: 93/73/53)
10 Toes to Bar

– teams of 3, follow the leader

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