Events for December 2022

Friday, 4/27
April 26, 2018
Sunday, 4/29
April 28, 2018

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

1:30 Death Stretch/side (:45 low/:45 high)

Strength
Hang Squat Clean (25 Min)
Prep:
2×2 Hang Hi Pull + 2 Hang Power Cleans + 4 Front Squats
2×1 Hang Hi Pull + 1 Hang Power Clean + 1 Hang Squat Clean

Work:
6×1 Hang Squat Clean+ 1 Front Squat (work up through first 2-3 rounds, last 3-4 at same weight)

Met Con
On a 12 Minute Clock:
Run 800 M
Max rep DB Hang Squat Cleans up to the 6:00 mark (M:50/40/30, W:35/25/20)
Run 800 M
Max DB Power Jerk in remaining time (use same DBs as HSCs)

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