LA Class Nov 4,2024

Warm-up:

10. Cal machine

20 90/90 Switches

10. Cat cows

10 Alternating Scorpion Stretch

10. PVC Passthrus

10. Dislocates

10 OHS

5/side Perfect Stretch

10. IYTS

Wrist prep

Burgener Snatch

Strength: 1 set every 2:30 x 5 min

Power Snatch + Hang Snatch + High Hang Snatch @68% 1 RM Snatch

Power Snatch + Hang Snatch + High Hang Snatch @70% 1 RM Snatch

Power Snatch + Hang Snatch + High Hang Snatch @72-75% 1 RM Snatch

Power Snatch + Hang Snatch + High Hang Snatch @72-75% 1 RM Snatch

Power Snatch + Hang Snatch + High Hang Snatch @72-75% 1 RM Snatch

*Rest 2 minutes between sets.

ALL SQUAT FOR THE HANG SNATCH AND HIGH HANG SNATCH

Metcon: 7 rds as fast as possible (14 min cap)

7 Pull ups or Ring rows

7 hang power snatch (75/55)

7 Lateral burpee over bar