LA Class Nov 8, 2024

Warm-up:

10. Cal machine

20 90/90 Switches

10/side Firehydrants

10 Pushups

20 plank shoudler taps

20 sec dead hang

Banded 7s

Burgener Cleans

Strength: ( E2MOM x 2)

2 Sets

3 Above the Knee Hang Clean @70% 1RM Clean

3 Sets (E2MOM x 3)

3 Above the Knee Hang Clean @75% 1RM Clean

Then (E2MOM x 2)

3 Sets

5 Clean Pull @90% 1RM Clean

Partner wod:

20 min cap (ALL SHARED EXCEPT BURPEES)

5 rounds

500m/400m Row or 400m run or 24/20 Cal bike

20 Box jumps (24/20)

12 Power clean and jerks (115/75)

6 Synchro Barfacing burpees