LA Class Dec 16,2024

Warm-up:

10. Cal machine

20 90/90 Switches

10 Cat cows

10/side Dead bugs

10/side Firehydrants

10 Seal to downdog

10 IYTS

30 Banded pull aparts

Wrist prep

Burgener snatch

Monday (1 set every 1:30)

3 Snatch @ 60-65%

2 Snatch @ 65-70%

1 Snatch @ 70-75%

3 Snatch @ 65-70%

2 Snatch @ 70-75%

1 Snatch @ 75-80%

1 Snatch @ 80-85%

1 Snatch @ 85-90%

1 Snatch @ 90-95%

1 Snatch @ 95-100%

1 Snatch @ 100-100+%

*All based off of 1RM Snatch

Metcon:

E2MOM for 2 rounds

0-2 - 500/400m Row

2-4 -30 Alternating Dumbbell Snatches (50/35)

4-6 20 Burpee box jumps (24/20)

6-8 100 Double unders or (x2 singles)

Scale:

E2MOM for 2 rounds

0-2 - 400/300m Row

2-4 -30 Alternating Dumbbell Snatches (35/20)

4-6 15 Burpee box jumps (24/20)

6-8 200 Single unders

REST REMAINING TIME IF YOU FINISH EARLY

SCALE AS NEEDED IF YOU DONT THINK YOU CAN FINISH THE E2MOM STOP AT 1MIN 40 AND SWITCH