LA Class May 14, 2024

Warm up;

3rd floor run

10. Plate ground to overhead

10. Plate Squats

10. Plate hops

10. Calf Raises

5/side Perfect Stretches

“Burgener Warm up Cleans”

BBG: Clean Complex

Every 2:30 x 7

1 Clean Deadlift

1 Hang Power Clean

1 Squat Clean

1 Front Squat

Beginner

Every 2:30 x 5

5 Medball Deadlifts

5 Medball Squats

5 Medball Ground to overhead

5 Medball situps or situps

Metcon : For time (13 min cap)

30 Pull ups

30 Lateral Burpee Over bar

30 Clean and jerks (135/95)

Beginner Option:

30 Ring Rows

30 Burpees

30 Double dumbbell clean and jerks (35/25)