LA Class July 8, 2025

Warm-up: (10 min)

20/ 90/90 Hipswitch

20 Alternating Plank Reach

10/side Tspine extensions

10 IYTS

10 Lying floor angels (FACE DOWN)

30 Pull aparts

30 Sec Latt stretch on wall

Burgener Clean

CLEAN SPECIFIC TECHNIQUE WORK

5 Sets of PRIMER AT 50%

1 Halting clean Clean Deadlift

1 Clean High Pull

1 Clean

NOT TOUCH AND GO

THEN 1 SET EVERY 45 Sec for 8 Sets

1 Clean at 60-75%1RM

Metcon (AS MANY ROUNDS AS POSSIBLE FOR 13MIN)

20/15 Cal row or 15/12 Cal Bike

20 Russian Kettlebell Swings (24/16kg)

10 Shoulder to overhead (115/75)