Events for December 2022

Monday, 1/9
January 8, 2017
Wednesday, 1/11
January 10, 2017

Warm Up
4 Rounds
4 Squat to Bootstrappers
8 Reverse Hand Spider Lunges
4 Pause Squats
8 Alt Samson Lunges

Mobility
1 Min Band Super Front Rack stretch/side

Prep
2×2 Hang Hi Pulls+ 2 Hang Power Cleans
2-3×2 Hang Power Cleans working up to 60-65%

Met Con
EMOM 4
3 Hang Power Cleans @60-65% Clean max*
Rest 2 Minutes

EMOM 4
2 Hang Power Cleans @65-70%
Rest 2 Minutes

EMOM 4
1 Hang Power Clean @70-75%
Rest 2 Minutes

AMRAP 8 Min
4 DB Hang Squat Cleans
8 Alt DB Front Rack Lunges
4 DB Hang Squat Cleans
8 Burpees

*%s based of clean 1 rep max

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