LA Class: Nov 3 , 2023
- Louie Fredric Chuaquico
- Nov 2, 2023
- 1 min read
Deadlift
4x8
Elevated Deadlift @70-75% of your 1RM Clean
Scoring: Checkbox
Metcon (15 min cap) 42-30-18 Wallballs 21-15-9 Deadlift (225/155)
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See AllWarm up: 20 90/90 hip switch 10 Cat cows 10/side Fire hydrants 10/side Clamshell 10 Bodyweight goodmornings 3/side WGS 30 sec glutebridge hold 10 Supermans to Snow Angels EMOM x 16 Min 1: 10/8 Cal Ass
Pause Squat Snatch + Tempo Overhead Squat 5 Sets 1.1.1 Pause Squat Snatch + Tempo Overhead Squat @ 65-70% of 1 RM Snatch *Rest 2 minutes between sets. **Tempo is 42X1 (4 seconds down, 2 second pause
Warm-up: (10 min) 2 min machine 20 90/90 hip stretch 10 Cat cows 10 Firehydrants 10 Good mornings 10 Airsquats 10 V-ups 3/Side WGS Wrist prep Conditioning (20MIN CAP) 50 Wallballs (20/14) 50 Toes to b
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