Events for December 2022

Friday, 12/16
December 15, 2016
Sunday, 12/18
December 17, 2016

Warm-Up
3 Rounds of
10 Squats
10 Arm circles (each direction)
10 Wrist Circles (each direction)
10 Reverse Hand Spider Lunges

Strength – Clean and Jerk (35 min)
Prep:
2 x 2 Pause Extensions + 2 Hang Hi Pulls + 2 Hang Power Cleans + 4 Front Squats + 4 Push Press;
3 x 1 Hi Pull + 1 Clean + 1 Jerk

Work:
6 x 1 Clean and Jerk
– All cleans in work sets are from the floor, may be Full or Power;
– Jerk may be Power or Split;
– Work up to training max.

Met-Con – Partner “Grace
Each person does 30 Clean and Jerks (M:135/115/95/75, W:93/73/63/53).
– Partners alternate sets of 5-5-4-4-3-3-2-2-1-1
– Choose a weight you expect to be able to go unbroken with

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