Events for December 2022

Tuesday, 9/20
September 19, 2016
Thursday, 9/22
September 21, 2016

Warm-Up
3 Rounds of
5 Hanging Scap Retractions
10 Reverse Hand Spider Lunges
5 Band Pull Apart Complex
10 Squats

Prep
3 x 2 Hang Clean Hi Pull + 2 Hang Power Clean + 5 Front Squat + 5 Kip Swing

Met-Con
Working for 1 minute ON with 1 minute REST, complete for time:

25 Pull-Ups
50 AbMat Sit-Ups
25 Hang Power Cleans (M @ 115/95/75; W @ 83/63/53)
75 Squats
25 Pull-Ups
50 V-Ups
25 Front Squats (M @ 115/95/75; W @ 83/63/53)
75 Squats
25 Pull-Ups
50 Ab Mat Sit-Ups
25 Hang Power Cleans
75 Squats

– 20 interval cap (40min)

– Scale Pull-Ups to:

15 Pull-Ups;
15 Jumping Pull-Ups;
15 Band Assisted; or,
15 Ring Rows

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