LA Class Oct 14,2024

Warm-up:

10. Cal machine

20 90/90 Switches

10. Cat cows

20. Alternating dead bugs

10. PVC Passthrus

10. Dislocates

5/side Perfect Stretch

10. IYTS

Banded OHS

Wrist prep

Strength: 1 Set every 1:30 x 5 sets

1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat @50%1RM

Then..

Power Snatch Every 1:15 x 5 sets

1 Power Snatch (75-80%)

THIS SHOULD FEEL HEAVY SO TAKE TIME EACH LIFT FOCUS ON TECHNIQUE AND FORM

Metcon: 3 Rounds for time (14 min cap)

25/20 Cal Row or 20/16 Cal bike or 18/14 Echo bike

20 Front Squats (95/65)