LA Class March 5, 2024

Warm up:2 min machine

15 Full Squat Pass thrus

10 Pvc Pipe Sotts press

10/side Pin wheels

10/side Thoracic Spine extension

5 downward dog to upward dog hold

Wrist prep

2RDS

3 Muscle Snatch

3 Power Snatch

3 Snatch Push press

BBG

Every 2min x 6 sets (12 min)

20-30 Sec wall Facing hold

2 Hang Power Snatches (build to heavy)

* Same as last week: This is one way to work on your technique the fatigue on the wall Facing holds (shoulders)and will force you to work on your technique get under the bar maximize the depth of your power position.*TOUCH AND GO*

Metcon

Amrap 11 min

12 Double Kettlebell or DB Deadlifts (24/16 kg or 50/35)

9 Medball Situps (20/14)

6 Reverse Burpees