LA Class September 17, 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 Cleans

Strength: 15min

Wave 1

3 Power Clean @75% 1RM Power Clean

2 Power Clean @78% 1RM Power Clean

1 Power Clean @80% 1RM Power Clean

Wave 2

3 Power Clean @75-78% 1RM Power Clean

2 Power Clean @80% 1RM Power Clean

1 Power Clean @83-85% 1RM Power Clean

Wave 3

3 Power Clean @80% 1RM Power Clean

2 Power Clean @83-85% 1RM Power Clean

1 Power Clean @88-90% 1RM Power Clean

*Rest as needed between waves.

Metcon:

3 sets:

AMRAP 3 Minutes

12 Deadlifts (155/105)

9 Hang Cleans (155/105)

6 Push Jerks (155/105)

*Each round must remain unbroken

-rest 1 minute b/t sets-

Scaled: 135/95