Events for December 2022

Monday, 2/6
February 5, 2017
Wednesday, 2/8
February 7, 2017

Warm Up
3 Rounds
12 Band Good mornings
6 Alt T Pushups
12 Alt Samson Lunges
6 Spider Lunges w/ reach up

Prep:
1x 10 RDL+ 3 Hang Clean Hi Pull+ 6 Strict Press (bar only)
1x 6 Deadlifts + 3 Hang Power Clean +3 Push Press (light)
1x 6 Deadlifts + 3 Hang Power Clean +3 Push Press (moderate)

Partner Pyramid DT
1-2-3-2-1 Rounds each
9 Deadlifts (M:155/135/95, W: 103/93/63)
6 Hang Power Cleans
3 Push Press

Mobility
1 Min Band Standing Trap Stretch/side
1 Min Standing Hamstring Stretch/side

Partner A completes 1 round, then Partner B does 1 round. A does 2 Rounds, B does 2 rounds. A does 3 Rounds, B does 3 Rounds. A does 2, B does 2, A does 1, B does 1

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