Events for December 2022

The Smackdown Returns!
September 17, 2017
Tuesday, 9/19
September 18, 2017

Warm-up
3 Rounds
2 Wall Walks
4 Alt T Push Ups
6 Band Pull Aparts
8 Alt Dead Bugs

EMOM 8 Min (4 Rounds each)
A) 10-20 Alt Shoulder Taps

B) 5 Prone Plate Retract and Press
Split Jerk (30 min)
Prep:
1×5 strict press w/ bar
2×5 Push Press working up
3×2 Split Jerk working up

Work:
Split Jerk 4×1 working up, then 4×1 Split jerk at same weight at or just below max

1 Min OH Band Stretch/ side
1 Min Single Leg Flexion/side

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