LA Class Jan 21, 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 empty bar press

Strength: WEEK 3

EMOM x 10

1 Power Clean at 75-85%1RM

WOODY

3 Rounds For time (18 min cap)

20/16 Cal Row or 15/12 Cal Bike or 14/11 Echo

20 Hang Power Clean (95/65)

20 Burpee Box jump (24/20)

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