LA Class Jan 14, 2024

Warm-up:

200m Run

20 90/90 hip stretch

10 Cat cows

WRIST PREP

1 Rounds

20 Banded pull aparts

10/side Single dumbbell Strict press

20 Lateral Hops

10 Empty bar muscle cleans + 5 empty bar press

10 Seal to down dog

Strength: WEEK 2

EMOM x 10

2 Touch and go power Cleans (60-70%)

Into

EMOM x 5

3 Pushpress at 60%%1RM

DONALD DUCK

Amrap 15min

9 Ground to overhead (95/65)

12 box jumps (24/20)

15 Toes to bars

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