LA Class September 10, 2024

Warm-up:

10 Cal machine

20 90/90 Switches

20. Alternating scorpion stretches

10. Slow Cat cows

5/side perfect stretch

Wrist prep

Dynamic:

1RD

15. Plate ground to overhead

15. Vups

30. Plate hops

Strength: 12 min

5 Push Press + 5 Push Jerk @68-70% 1 RM Push Press

4 Push Press + 4 Push Jerk @73-75% 1 RM Push Press

3 Push Press + 3 Push Jerk @78-80% 1 RM Push Press

2 Push Press + 2 Push Jerk @83-85% 1 RM Push Press

1 Push Press + 1 Push Jerk @90-90+% 1 RM Push Press

Metcon: For time: (18 min cap)

45 Toes to bars

45 Deadlifts (155/105)

45 Lateral burpee over bar