LA Class Feb 5, 2024

Warm-up:

2nd Floor Run

20 90/90 hip stretch

10 Cat cows

WRIST PREP

1 Round

20 Banded pull aparts

10/side Single dumbbell Strict press

20 Airsquats

10 Empty bar muscle cleans + 5 Front Squats + 5 empty bar press + 5 Empty bar thrusters

21-15-9 (10 min cap)

Deadlift (135/95)

Burpees

Rest 3 min

15-12-9 (10 min cap)

Hang Power Clean (135/95)

Burpee Box Jump (24/20)

Rest 3 min

9-6-3 (10 min cap)

Thrusters (135/95)

Burpee Bar Muscle Up or Burpee pull ups

-IF YOU FINISH EARLY ADD 3 min rest then go the next couplet-

Midline: 1RD

50 alternating v-ups

25 Hollow rocks