LA Class Dec 13 ,2024

Warm-up:

10. Cal machine

20 90/90 Switches

10 Cat cows

10/side Firehydrants

10 Seal to downdog

20 wall slides

10 IYTS

10/side single arm dumbbell press

30 Banded pull aparts

Burgener clean

Strength :15 min total

Clean% J WK 2 (NEW)

Every E2MOM x 5

5 Pushpress (55-65%1RM)

3 Push Jerk

At the 10th minute mark

For 5 min

1 Rep of Hang power clean and 1 Squat clean every 30 sec @65%1RM Squat clean)

Metcon: (14 min cap)

10 Rounds

6 Toes to bars

3 Burpee box jump

1 Cluster (155/105)