LA Class May 01, 2024

Warm up:

15. Calorie Machine

10. Static Squat and Passthrus

10. Sotts Presses

10. IYTS

5/side Perfect Stretches

Barbell Warmup: 2 sets

5 Romanian Deadlift

5 Bent over rows

3 High hang Muscle cleans

3 Strict press

3 Hang Power cleans

3 Push jerks

5 min to build to working weight

Metcon:

Amrap 30 min (teams of 3)

2000m Row Shared or 120 Cal bike

60 Shoulder to overhead (135/95)

30 Regular Burpees Sync

2000m Row Shared or 120 Cal bike

60 Hang Power Cleans (135/95)

30 Regular Burpees Sync

Partner 2: Does Plate Overhead Hold (55/35)

Partner 3: Rest

Scaling options:

Scaled:

Barbell115/75 or 95/65

Plate 45/25

MMF - 1700m or 95 Calorie Bike

FFF- 1500m or 80 Calorie Bike

DUO

MM- 1350 Row or 70 Calorie Bike

MF- 1200 ROW or 60 Calorie Bike

FF- 1200 ROW or 45 Calorie Bike

Shoulder to overhead - 40 Reps for DUO