Events for December 2022

Wednesday, 6/7
June 6, 2017
Friday, 6/9
June 8, 2017

Warm Up
4 Rounds
4 Squat to Bootstrappers
8 Reverse Hand Spider Lunges
4 Pause Squats
8 Alt Samson Lunges

1 Min Band Super Front Rack stretch/side

Met Con
Prep:
2×2 Hang Hi Pulls+ 2 Hang Power Cleans
2-3×2 Hang Power Cleans working up to 60-65%

EMOM 4
3 Power Cleans @65-70% Clean max*
Rest 2 Minutes

EMOM 4
2 Power Cleans @70-75%
Rest 2 Minutes

EMOM 4
1 Power Clean @75-80%
Rest 2 Minutes

AMRAP 6 Min
6 DB Hang Squat Cleans
6 DB Facing Burpees

*%s based of clean 1 rep max

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