LA Class Dec 2,2024

Warm-up:

10. Cal machine

20 90/90 Switches

10 Cat cows

10/side Dead bugs

10/side Firehydrants

10 Seal to downdog

10 IYTS

30 Banded pull aparts

Wrist prep

Burgener snatch

Monday

Snatch WK 1 (NEW)

Every 1:30 x 4

5 Behind the neck Snatch Push press (50-60%)

Every 1:30 x 4

5 OHS at (50-60%1RM)

Metcon (13 min cap)

21-15-9

Hang power snatch (95/65)

Box jumps

500m/400m or 20/16 Cal bike

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