Events for November 2022

2016 Smackdown Registration
October 3, 2016
Wednesday, 10/5
October 4, 2016

Warm-Up
4 Rounds of
4 Pillar to Plank
4 Alt T Push-Ups
8 Alt Samson Lunges
4 Dolphin Push-Ups
4 Spider Lunge w/ Reach-Up
8 Alt Dead Bugs

Strength – Jerk (25 Min)
Prep:
1 x 10 Strict Press (bar only);
2 x 3 Push Press (working up);
4 x 2 Split Jerk (working up)

Work:
5 x 1 working up to a training max

Met-Con
AMRAP in 8 Minutes:
4 Single Arm DB Push Press (Left)
8 Push-Ups
4 Single Arm DB Push Press (Right)
8 V-Ups

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