LA Class Dec 27 ,2024

Louie Fredric Chuaquico
Dec 26, 2024
1 min read

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:

Clean WK 3

EMOM x 4

2 Tall Cleans 50%1RM Cleans

https://www.youtube.com/watch?v=dkgUKzQ8iJw

Every 1:30 x 6

1 Hang Squat Clean + 1 Front Squat (75%of 1RM Squat Clean)

You can do this below the knee

Metcon: (15 min cap)

50 Goblet Squats (24/16kg)

40 Hand release pushups

30 Front Squats (95/65)

20 Barfacing burpees

10 Thrusters (95/65)

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