LA Class Feb 20, 2024

General Warm up:

1 min Machine

2rds

15 Pogo hops

10. Banded Goodmornings

5 Bodyweight IYTS

3/side Perfect Stretch

Wrist Mobility prep

Barbell Warm Up: 3 Reps Each

1. Down and up (the shoulder shrug)

2. Elbows high and outside (high pull)

3. 3 Position Muscle Clean + 1 Strict Press (1 Rep each)

4. Power Clean and jerk Build to your starting weight

Barbell Cycling

Every 2:30 min x 5 sets

5 Touch and go clean jerk (Build to heavy)

Scoring: Checkbox

Metcon

10 Rounds for time (15 min cap)

5 Deadlift (95/65)

5 Push Press

30 Double Unders or 60 singles