LA Class July 09, 2024

Warm up:

10. Squat Pass thrus

10. IYTS

10.Alternating Scorpion Stretch

10. Cat cowss

10. Seal to downdog

Then...

Burgener warm up:

Strength: Every 2min x 5

1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 60-65% 1RM Clean

1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 60-65% 1RM Clean

1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 68-70% 1RM Clean

1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 68-70% 1RM Clean

1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 68-70% 1RM Clean

Into…

5 Minutes (Every minute on the minute)

1 Clean and Jerk @ 75% 1RM Clean and Jerk

Beginners: 5 sets

2 DBL Dumbbell Hang Power Clean + 2 Dumbbell Power Clean + 2 Dumbbell Front Squat + 2 Dumbbell push jerk

Into…

5 min (EMOM)

3 DBL Dumbbell Clean and jerk

Metcon:

Every 3:30 min x 5

12/10 Cal row Or 10/8 Cal bike or 3rd floor run

10. Pull ups

5 Shoulder to overhead (155/105)

RX+

15/10 Cal Row or 12/10 Cal bike

NO REST IN BETWEEN Scaled:

Every 3:30 min x 5

10/8 Cal row Or 8/6 Cal bike or 2nd floor run

10-12 Ring rows

12. Alternating Dumbbell Clean and jerks