LA Class March 1, 2024

Warm up

Junkyard Dog

5 Jumps per side 5 Over and Under

youtube.com/watch?v=2fsvvv3oJBg-

Wrist Prep

Burgerner warm up Clean

( 3 reps each )

1. Down and up (the shoulder shrug)

2. Elbows high and outside (high pull)

3. Muscle Clean(upper-body strengthening exercise)

4. Power clean lands (quarter-squat landing)

5. Squat Clean (full-squat landing)

6. 3 Strict Press + Push press + 3 Pushjerk

BBG (1 Set every 1:30 x 7)

1 Power Clean and Jerk @ 70% 1 RM Power Clean and Jerk

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

1 Power Clean and Jerk @ 80% 1 RM Power Clean and Jerk

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

1 Power Clean and Jerk @ 80% 1 RM Power Clean and Jerk

1 Power Clean and Jerk @ 85% 1 RM Power Clean and Jerk

1 Power Clean and Jerk @ 80% 1 RM Power Clean and Jerk

Metcon

5 Rounds (15 min cap)

12 Toes to bars

12 Box jumps (24/20)

12 Thrusters (95/65)