Events for December 2022

Monday, 2/20: Happy President’s Day
February 19, 2017
Open Season: Upcoming Schedule Changes
February 21, 2017

Warm Up
3 Rounds
6 Spider Lunge w/ reach up
6 Alt T Push Ups
6 Quadruped Extension and Rotation /side

1 Minute Standing Band Lat/Tri stretch/side

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

Work: 5×1 Jerk (split or power)
Wok up to a Training Max Jerk

Finisher
3 Rounds
Max reps Shoulder to OH @70-75% Jerk max
Followed immediately by 2x as many Push Ups
Rest 2 Minutes between sets

Mobility
1 Min OH Band Stretch/ side

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