LA Class April 12, 2024

Warm up:

10. Calorie bike

10.PVC Passthrus

10. PVC Dislocates

5/side PVC Front rack hold to 5 Squats

10. PVC Kang Squats

10. PVC Sotts press

wrist prep

Barbell Warm up:

Burgener Warm up (Hang Clean)

3 Reps each

Down and finish (JUMP SHRUG)

Elbows high and outside (High Pull)

Turnover (Muscle clean)

High hang power clean

hang power clean

BBG:

EMOM x 10

3 Low Hang Power Clean @65-70% 1RM Clean

*Touch and Go from below knee.

**Focusing on efficiency and speed.

Metcon

Amrap 15 min

12 Dumbbell Goblet Squats (50/35)

6/side Dumbbell Push press

24 Lateral Dumbbell Hops