LA Class Oct 4, 2024

Warm-up:

10. Cal machine

20 90/90 Switches

10. Slow cat cows

10. Plate Squat Reach

5/side Perfect Stretch

10. IYTS

10. Pushups

Burgener snatch

Monostructural/Midline : EMOM x 12

Min 1: 12/10 Cal Row or 10/8 cal Bike

Min 2: 12 Single dumbbell Step ups

Min 3: 30 Sec plank dumbbell taps

Metcon:

Amrap 12 min

1 Snatch Deadlift

1 Hang Power Snatch

1 OHS

(135/95)

-EVERYTIME YOU FAIL OR BREAK 5 Burpees

-TARGET ROUND IS Minimum 14 if you don't reach 14 do 20 Burpees at the end of the class