LA Class May 28, 2024

2nd Floor Run

10. Passthrus

10/side Dislocate

10. Plate Ground to overhead

10. IYTS

5/side Perfect Stretch

Barbell Warm up:

3 Snatch Deadlift

3 Snatch High Pull

3 Muscle Snatch

3 Power Snatch

3 OHS

Strength: 15 min

5 Minutes (Every minute on the minute)

Min 1: 3 Hang Power Snatch @ 55% 1RM Power Snatch

Min 2: 3 Hang Power Snatch @ 58-60% 1RM Power Snatch

Min 3: 3 Hang Power Snatch @ 58-60% 1RM Power Snatch

Min 4: 3 Hang Power Snatch @ 60-63% 1RM Power Snatch

Min 5: 3 Hang Power Snatch @ 60-63% 1RM Power Snatch

5 Minuetes (Every minute on the minute)

Min 1: 2 Power Snatch @ 65% 1 RM Power Snatch

Min 2: 2 Power Snatch @ 68-70% 1 RM Power Snatch

Min 3: 2 Power Snatch @ 68-70% 1 RM Power Snatch

Min 4: 2 Power Snatch @ 73-75% 1 RM Power Snatch

Min 5: 2 Power Snatch @ 73-75% 1 RM Power Snatch

5 Minutes (Every minute on the minute)

Min 1: 1 Squat Snatch @ 70-73% 1RM Snatch

Min 2: 1 Squat Snatch @ 75-78% 1RM Snatch

Min 3: 1 Squat Snatch @ 75-78% 1RM Snatch

Min 4: 1 Squat Snatch @ 80-85% 1RM Snatch

Min 5: 1 Squat Snatch @ 80-85% 1RM Snatch

Metcon:

40-30-20-10 (15 min cap)

Alternating Dumbbell Power Cleans

Push ups

Alternating V-ups