LA Class Dec 9,2024

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

E2MOM x 3

1 Snatch + 1 Overhead Squat @80-83% 1 RM Snatch

E2MOM x 3

3 Sets

1 Snatch + 1 Overhead Squat @85-85+% 1RM Snatch

*Rest 2 minutes between sets

**All unbroken reps.

Metcon: 2rds for time (13min cap)

25 Power snatch (75/55)

25 Lateral burpee over bar

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