Events for December 2022

Friday, 2/17
February 16, 2017
Sunday, 2/19
February 17, 2017

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

Lift
Clean and Jerk (35 min)
Prep:
2×2 Pause Extensions+2 Hang Hi Pulls+ 2 Hang Power Cleans+ 4 Front squats+4 Push Press
3×1 Hi Pull+ 1 Clean+ 1 Jerk

Work: 6×1 Cleans 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.

Partner “Grace”
Each person does 30 Clean and Jerks (M:135/115/95/75, W:93/73/63/53).
Partners alternate sets of 10-8-6-4-2 (both do 10, tehn both do 8 etc)
Choose a weight you expect to be able to go unbroken with

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