LA Class Nov 27,2024

Warm-up:

10. Cal machine

20 90/90 Switches

10 Cat cows

10/side Firehydrants

10 Seal to downdog

20 wall slides

10 IYTS

10/side single arm dumbbell press

30 Banded pull aparts

Burgener clean

Strength

6 sets ( 1 set every 1:30)

1 clean pull

1 power clean

1 jerk any how.

Build to moderate not exceeding to 80%

Metcon: 4 sets ( 1 set every 5 min)

500m/400m row or 20/16 cal bike

15 pushups

10 pull ups

5 hang power clean (155/105)

No rest in between