LA Class October 16, 2024

Warm-up:

10 Cal machine

20 90/90 Switches

20. Alternating scorpion stretches

10. Slow Cat cows

5/side perfect stretch

10 IYT

Wrist prep

Burgener warm up Clean

Strength:

4 Sets 1 set every 2 min

1 Pause Clean Deadlift to Mid Thigh + 1 Low hang clean pull l + 2 Clean 50% 1RM Clean

*Rest as needed between sets.

**Pause for 1 second at the top of Clean Deadlift to Mid Thigh.

5 Sets (1 set every 90 seconds)

1 Clean @80-85% 1RM Clean

Metcon: 15 min cap

10-9-8-7-6-5-4-3-2-1

Hang Power Cleans 95/65

Thrusters 95/65

Medball Situps 20/14