LA Class Oct 23, 2024

Warm-up:

10. Cal machine

20 90/90 Switches

10/side fire hydrants

10. Medball Lunges

10, Medball Squats

10. Sprawls

20 sec dead hang

Banded 7s

Burgener Cleans

Strength:

6 Sets 1 set every 2 min

1 Pause Clean Deadlift to Mid thigh (FOCUS ON BRINGING THE BAR PROPERLY)

1 Hang Clean Pull

2 Cleans (ANY HOW)

Metcon: Amrap 20 min

250m/200m Run Or 3rd floor run

20 Wallballs

15 Toes to bars

10 Hang Power Cleans (115/75)

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