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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





 
 
 

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