LA Class Feb 18, 2024

Warm-up:

2nd Floor Run

20 90/90 hip stretch

10 Cat cows

5/side WGS

1 Round

20 Banded pull aparts

10 Push ups

Wrist prep

(Burgener Cleans)

Strength: Week 7

EMOM x 3

3 Low hang power cleans + 3 Push Press (50-60%1RM Push Press)

Ever 2 min x 5 Sets

3 Deadlifts

2 Low Hang Power Cleans

1 Jerk

*INCREASE EVERY 2 Sets Start 60-65%1RM Jerk

5 sets (1 set every 3 minutes):

9 Shoulder to Overhead (115/75)

12 Bar Facing Burpees

15 Toes to Bar (must be done in sets of 5+)

Scaled:

5 sets (1 set every 3 minutes):

6 Shoulder to Overhead (95/65)

9 Bar Facing Burpees

12 Toes to Bar (must be done in sets of 4+) (OR 24 Hanging Knee Raises (Must be done is sets of 8+))