Events for December 2022

Sunday, 9/11/16
September 10, 2016
Tuesday, 9/13/16
September 12, 2016

Warm-up
3 Rounds
5 Dolphin Push Ups
10 Alt Samson Lunges
5 Band Pull Apart Complex
10 Alt Dead Bugs

Jerk Footwork drills (5 Min)
1×4 drop to Power jerk Position
1×6 drop to Split (Alternate Legs in split)

Jerk Complex (35 Min)
Prep:
1×10 Strict Press w/ bar
2×3 Push Press working up
3×1 Power Jerk+ 1 Split Jerk working up

Work: 
8×1 Power Jerk+ 1 Split Jerk

-Work up through first 5 rounds, establishing a training max for the day.
-Do not count a rep or go up in weight if arms don’t lock in one fluid movement (no press outs)
-Drop weight 5-10% for last 3 rounds

Met Con (10 min cap)
20 Alt DB Snatch (M30-40%bw, W:25-35%bw)
10 DB Facing Burpees
16 Alt DB Snatch
8 DB Facing Burpees
12 Alt DB Snatch
6 DB Facing Burpees
8 Alt DB Snatch
4 DB Facing Burpees
4 Alt DB Snatch
2 DB Facing Burpees

(Photo: Charles W.)

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