LA Class Dec 20 ,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

4 Pushpress (70-73%1RM)

2 Push Jerk

At the 10th minute mark

For 5 min

1 Rep of Power Clean Floor  and 1 Squat clean every 30 sec  @70%1RM Squat clean)

Metcon:

4 rounds for time of (18 min cap)

400 meters Run

12 Power Snatch (95/65)

12 Toes to bars

40 Double Unders