LA Class July 17, 2024

Warm up:

10. Cal machine

20 90/90 Switches

10/side Fire hydrants

10/side tspine stretch

10. Alternating Spiderman lunges

10. I-Y-T

Burgener warm up

Strength: (10 min )

E2MOM x 5

3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk

3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk

3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk

3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk

3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk

Beginner: use an empty or training bar

*Technique work don't go over 70%*

Metcon:

6 rds for time (15 min cap)

50 Double unders or x2 singles

Toes to bars

6 Thrusters (115/75)