LA Class Feb 27, 2024

Warm up

Warm up:

2 min machine

15 Full Squat Pass thrus

10 Pvc Pipe Sotts press

10/side Pin wheels

10/side Thoracic Spine extension

5 downward dog to upward dog hold

Wrist prep

2RDS3 Muscle Snatch

3 Power Snatch

3 Snatch Push press

Barbell Gymnastics

Every 2min x 6 sets (12 min)

2 Wall walks

3 Power Snatches (build to heavy)

*doesnt have to be touch and go*

*This is one way to work on your technique the fatigue on the wall walks(shoulders) will force you to work on your technique get under the bar maximize the depth of your power position.

Metcon

Amrap 10 min

10 Alternating Dumbell Clean (50/35)

10 Pushups

10 Haning Knees to elbows

*HANGING LEG RAISES ONLY NO TOES TO BARS*