LA Class September 11, 2024

Warm-up:

10 Cal machine

20 90/90 Switches

20. Alternating scorpion stretches

10. Slow Cat cows

5/side perfect stretch

Wrist prep

Burgener warm up snatch

Strength: (Power Snatch + OHS)

Wave 1

3 Power Snatch + 3 Overhead Squat @70% 1RM Power Snatch

2 Power Snatch + 2 Overhead Squat @75% 1RM Power Snatch

1 Power Snatch + 1 Overhead Squat @80% 1RM Power Snatch

Wave 2

3 Power Snatch + 3 Overhead Squat @75% 1RM Power Snatch

2 Power Snatch + 2 Overhead Squat @80% 1RM Power Snatch

1 Power Snatch + 1 Overhead Squat @85% 1RM Power Snatch

Wave 3

3 Power Snatch + 3 Overhead Squat @80% 1RM Power Snatch

2 Power Snatch + 2 Overhead Squat @85% 1RM Power Snatch

1 Power Snatch + 1 Overhead Squat @90+% 1RM Power Snatch

Metcon: AMRAP 18 min

1000m/800m Row or 60/48 Cal Bike

50 American kettlebell swings

40 Medball Situps (20/14)

30 Alternating Front rack lunges (95/65)

Advance athletes you can go for GHDSU