LA Class May 21, 2024

2nd Floor Run

10. Passthrus

10/side Dislocate

20 sec per side PVC Front rack stretches

5/side Perfect Stretch

20 Tuck Jumps

Barbell Warm up cleans:

3 Clean Deadlift

3 Clean Pulls

3 CLean High pulls

3 Muscle Cleans

3 Strict press

3 Push Press

3 Push jerk

Beginner: MEDICINE BALL

Strength: NO REST IN BETWEEN FOR 15MIN

Every minute on the minute for 5 minutes:

Min 1: 3 Hang Muscle Clean @50% Clean

Min 2: 3 Hang Muscle Clean @ 50%

Min 3: 3 Hang Muscle Clean @ 50%

Min 4: 3 Hang Muscle Clean @ 50%

Min 5: 3 Hang Muscle Clean @ 50%

Every minute on the minute for 5 minutes:

Min 1: 2 Power Clean + 1 Push Jerk @ 68-70% 1RM Power Clean and J

Min 2: 2 Power Clean + 1 Push Jerk @ 68-70% 1RM Power Clean and Jerk

Min 3: 2 Power Clean + 1 Push Jerk @ 68-70% 1RM Power Clean and Jerk

Min 4: 2 Power Clean + 1 Push Jerk @ 68-70% 1RM Power Clean and Jerk

Min 5: 2 Power Clean + 1 Push Jerk @ 68-70% 1RM Power Clean and Jerk

Every minute on the minute for 5 minutes:

Min 1: 1 Clean and Jerk @ 75-80% 1RM Clean and Jerk

Min 2: 1 Clean and Jerk @ 75-80% 1RM Clean and Jerk

Min 3: 1 Clean and Jerk @ 75-80% 1RM Clean and Jerk

Min 4: 1 Clean and Jerk @ 75-80% 1RM Clean and Jerk

Min 5: 1 Clean and Jerk @ 75-80% 1RM Clean and Jerk

Beginner:

EMOM x 5

8-10 Double Dumbbell High Pull

EMOM x 5

8-10 Double Dumbbell Hang Clean and Press

EMOM x 5

8-12 Medball Situps

Metcon:

2rds for time (14 min to finish)

45 Toes to bars

45 Box Jumps (24/20)

45 Alternating DB Snatches (50/35)