LA Class April 3, 2024

Warm up:

10. Calorie Machine

10 Superman Passthrus

10 Pvc Pipe Sotts press (back)

10/side Squat Reaches

10. Kang Squats

10 downward dog to upward dog

Wrist prep

into

2RDS Bar

1 Behind the Strict Press

2 Snatch Balance

2 OHS

4 Alternating Front Rack Lunges

Strength: 1 set every 2 min x 5 sets

3 Behind the neck Strict press + 2 Push Press +1 Snatch balance

50-60% Technique work

Metcon (17 min 30 sec)

Every 2:30 min x 6 sets

Rest 30 sec between sets

ODD

3rd Floor Run or 200m Air runner

15 Medball Situps (20/14)

Max Alternating Front Rack Lunges (95/65)

Rest 30 sec between sets

EVEN

12/10 Cal Row or 10/8 Cal bike

12 Medball Box step overs (24/20) (20/14)

Max OHS (95/65)

Rest 30 sec between sets