Events for December 2022

Friday, 4/21
April 20, 2017
Sunday, 4/23
April 22, 2017

Warm Up
Rounds
6 PVC Dislocates
6 PVC OHS
6 Spider Lunges
6 Jump Squats

Lift: Snatch (25 min)

Prep:
2x 1 Pause Ext+ 2 Hang Hi Pulls
3x 1 Hang Hi Pull+1 Hang Power Snatch+ 1 Snatch

Work:
4×1 Snatch*, working up to training Max
*Snatches from the floor, may be full or power.

Every 90 seconds for 15 minutes (10 rounds)**
3 Snatches (75-80% of heaviest snatch on the day)

**May be done in groups of 3, each person has :30 to perform reps then 1:00 rest

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