Events for December 2022

Tuesday, 8/30
August 29, 2016
Base Camp, 9/3/2016
August 31, 2016

Warm-Up
3 Rounds of
6 Pause Squats
6 Reverse Hand Spider Lunges
6 Dolphin Push-Ups
6 Squat to Boot Strappers
6 Jump Squats

Strength – Clean (20 Min)
Prep:
2 x 1 Pause Ext + 2 Hang Hi Pull + 2 Hang Cleans + 2 Front Squats
3 x 1 High Pull + 1 Clean (both from floor)

Work:
Squat Clean 2-2-2-1-1-1

Met-Con
4 Rounds of 1:30 Work + 3 Minutes Rest

1 Squat Clean (M:135/115/95/75, W: 93/78/63/45)
1 Squat Clean + 1 Thruster
1 Squat Clean + 2 Thrusters
1 Squat Clean + 3 Thrusters
etc…

– Begin each round back at 1 Squat Clean (not where you left off with Thrusters)

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