LA Class Dec 6 ,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 WK 1 (NEW)

Every 1:30 x 5

5 Pushpress (55-65%1RM)

At the 10th minute mark

For 5 min

1 Rep of Hang power clean and Power clean  every 30 sec  @55-65%1RM Clean

Metcon: (18 min cap)

21-18-15-12-9-6-3

Goblet Squats (24/16kg) or (50/35) DB

3-6-9-12-18-15-21

Ground to overhead (95/65)