Events for December 2022

Monday, 1/30
January 29, 2017
Athlete Spotlight: Christina K. and Patrick D.
February 1, 2017

Warm Up
4 Rounds
8 PVC Dislocates
4 Spider Lunge w/ reach up
8 Alt Dead Bugs
4 Band scarecrow

1 Minute Standing Band Lat/Tri stretch/side

Jerk Complex (35 min)
Prep:
1x 10 Strict Press w/bar
2×3 Push press working up
2×2 Power Jerk working up
2×2 Power Jerk+1 Split Jerk

Work: 6×2 Power Jerks+1 Split Jerk

Finisher
2 Rounds NFT
5-8 Single Arm Half Kneeling DB Press/side
10-15 Hollow Rocks
5-8 Prone Plate Retract & Press
20 Plate Russian Twists

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