LA Class Nov 11.2024

Warm-up:

10. Cal machine

20 90/90 Switches

10/side Firehydrants

10 Passthrus

10 Dislocates

5/side PVC OH Lateral Lunges

10 PVC OHS

10 IYTS

Barbell warm up snatch

Monday

Strength: E2MOM x 5

2x 1 Snatch Pull + 1 Snatch @70-73% 1 RM Snatch

2x 1 Snatch Pull + 1 Snatch @70-73% 1 RM Snatch

2x 1 Snatch Pull + 1 Snatch @75-80% 1 RM Snatch

2x 1 Snatch Pull + 1 Snatch @75-80% 1 RM Snatch

2x 1 Snatch Pull + 1 Snatch @75-80% 1 RM Snatch

2x= 1 Snatch pull + 1 Snatch + 1 Snatch Pull + 1 Snatch

Metcon: 18 min cap (ASIA CHAMPIONSHIPS 20.1)

50 Pushpress (95/65)

75 Power Snatches (75/55)

50 Wallballs (20/14)