Events for December 2022

Saturday, 6/24: Happy Grand Opening Party!
June 23, 2017
Programming Preview: Week of 6/26
June 25, 2017

Warm Up
3 Rounds
5 Pause Squats
10 Rev Hand Spider Lunges
5 Rolling Split Straddles
10 Alt Dead Bugs

1 Min death Stretch/side
1 Min Standing Band Lat/Tri/ side

Strength
Clean (35 m)
Prep:
3×2 Hang Hi Pull+ 2 hang Power Cleans+ 2 Front Squats
3x1Hang Squat Clean+ 1 Clean

Work:
Hang Squat Clean 4×1
Clean 4×1+1 (no more than :20 between reps) working up to training max

Accessory
4 Rounds NFT
4 Clean Ext @ up to 110% heaviest weight in work sets
8 DB/KB Tempo RDL (2-1-X-1)
12 Supinated Grip Band Pull Aparts
16 Plate Russian Twists (8/side)

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