Events for December 2022

Friday, 5/5
May 5, 2017
Sunday, 5/7
May 6, 2017

Warm Up
4 Rounds
4 Pillar to Plank
8 Rev Hand Spider Lunges
4 Dolphin Push ups
8 Pause Squats

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

Work: 8×1 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.

Met Con
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, then both do 8 etc)
Choose a weight you expect to be able to go unbroken with

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