LA Class Aug 26, 2024

Warm-up:

10. Cal machine

20 90/90 Switches

10. Plate Squat Reach

5/side Perfect Stretch

10. IYTS

Banded 7s

Wrist prep

Burgener warm up

Strength: Power snatches (15-18 min including rest)

3 sets of 3 -2 -1 Power snatches waves

Repeat the waves for 3 sets with 2 min rest each wave

First wave: 50-60-65% (Power snatch)

Second wave: 60-65-70%

Third Wave : 70-75-80%

DOES NOT HAVE TO BE TOUCH AND GO

Metcon: 2 Rounds for time (13 min cap)

100 Double unders

50 Airsquats

25 Alternating Dumbbell Snatches (50/35)