Events for December 2022

Friday, 1/27
January 26, 2017
Sunday, 1/29
January 28, 2017

Warm Up
3 Rounds
5 Hanging Scap retractions
5 Pause Squats
5 Dolphin Push ups
5 Jump squats

Prep
1×2 Snatch Pause Extension+ 2 Snatch Hi Pulls+ 6 Front squats+6 Strict Press (bar only)
1×2 Snatch Pause Extension+ 2 Snatch Hi Pulls+ 6 Thrusters (Light)
2×2 Power Snatch+ 6 Thrusters+ 3 Kip swings (Light, working weight)

Met Con
6 Rounds AMRAP 3 Minutes
3 Power Snatch (M: 95/65, W: 63/45)
6 Bastards
9 Thrusters
12 Pull Ups
Rest 3 Minutes

Pick up where previous round left off
Pull up Scaling Options:
6 Pull ups
12 Jumping Pull Ups

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