LA Class September 17, 2024
Louie Fredric Chuaquico- Sep 16, 2024
- 1 min read
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
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