LA Class Aug 6, 2024

Warm-up:

10. Cal machine

20 90/90 Switches

10. Plate Squat Reach

5/side Perfect Stretch

10. I-Y-T

10. Sec dead hang

10. Scap retractions

10. Kip swings

(Wrist Prep)

Burgener

Strength: (Every 2 min x 5)

Build to a Heavy Complex

1 Power Clean

1 Hang Power Clean

1 Low Hang power clean

2 Jerks

Metcon: 20min cap

Partner (10RDS FOR TIME) 5RDS EACH

200m/150m Row/Ski or 10/8 Calorie Bike or 150m/120m Air runner

4 Deadlifts

3 S20

2 Bar Muscle up or 4 Chest to bars/ Pull up/ 6 Ring rows

RX: 155/105

Partner 1 Must complete 1 Full round before switching