Events for December 2022

Monday, 11/28
November 27, 2016
Wednesday, 11/30
November 29, 2016

Warm-up
3 Rounds
5 PVC Dislocates
10 Spider Lunges
5 PVC Sotts Press to OHS
10 OH Band Pull Aparts

Overhead Squat (25 min)
Prep:
1×5 w/ bar
2-3×5 working up

Work:
5-5-3-3-3 working up

Met-Con Prep:
2x 2 Hang Hi Pull+ 2 Hang Power Snatch+ 4 Step Ups (2/side)

Met-Con
4 Rounds:
:30 Hang Power Snatch (M:95/75, W: 63/45)
:30 Box Jumps (step down only)
1:00 Rest

Comments are closed.