LA Class May 13, 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

Strength: WEEK 21 Every 1:30 x 3 sets

3 Position Cleans x 4 Sets @50% of cleared weight last week

high hang

hang

full

CLEAN COMPLEX: Every 2 min x 6

2 Clean Deadlift

1 Hang Clean

1 Clean FOCUS ON SPEED AND TECHNIQUE DONT GO PASS BEYOND 70%

Metcon:

5 Rounds for time (14 min cap)

10 Hang power clean (95/65)

10 Toes to bars

2nd Floor run