Events for December 2022

Wednesday, 1/3
January 2, 2018
Friday, 1/5
January 4, 2018

Warm Up
3 Rounds
6 Pause Squats
6 Rev Hand Spider Lunges
6 Squat to Bootstrappers
6 Jump Squats

1 Min Death Stretch/side
1 Min Band Super Front Rack Stretch/side

Strength
Squat Clean
Prep (15 Min):
2×1 Pause Extension+2 Hang Hi Pulls+ 1 Hang Power Clean+ 2 Front Squats
2x 1 Hang Hi Pull+ 1 Hang Squat Clean
3×2 Squat Cleans

Work:
4 Rounds
In 1:30: Row 20/15/10 Cals, Max Squat Cleans in remaining time (M:185/155/135/95, W:123/103/93/63)
Rest 3 Minutes

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