Events for December 2022

Saturday, 12/10
December 9, 2016
Monday, 12/12
December 11, 2016

Warm-Up
3 Rounds of
10 Squats
10 Reverse Hand Spider Lunges
10 Arch Rocks
10 Alt Samson Lunges

then,

1 Min Standing Band Lat/Tri Stretch
1 Min Death Stretch/ side

Strength 1 – Cleans (25 Min)
Prep:
2 x 1 Pause Extension + 2 Hang High Pull + 2 Hang Cleans
2 x 1 Hi Pull (from floor) + 1 Clean

Work:
2 x 2
5 x 1
– work up to daily max Clean

Strength 2 – Clean Extensions (15 Min)
4 x 2 Clean Extension at 110-115% of daily max established above

Strength 3 – Front Squat (20 Min)
1 x 5 @ 65% Clean weight (bar taken from racks)
1 x 3 @ 85%
3 x near Max Reps (don’t go to failure until last round) at 100% Clean weight

– All percentages are based off the heaviest Clean in the initial strength segment
– Clean extensions may be scaled up after first round to high Pulls ONLY if posture is perfect and bar contacts hips at power position
– Scale Front Squat weight so that near max sets fall within 3-8 Rep range.

Met-Con
In teams of 4, complete for time
200 Wall Balls (1 person working at a time, reps divided as desired)
200 Partner Med Ball Sit Ups (1 pair working at a time, person not holding Med Ball doesn’t do sit up)

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