LA Class September 24, 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

Clean Complex Every 2 min x 4

1 Clean Deadlift to Mid Thigh + 1 Hang Clean Pull + 2 Clean (ANY HOW) @70-80% 1RM Clean

1 Clean Deadlift to Mid Thigh + 1 Hang Clean Pull + 2 Clean @70-80% 1RM Clean

1 Clean Deadlift to Mid Thigh + 1 Hang Clean Pull + 2 Clean @70-80% 1RM Clean

1 Clean Deadlift to Mid Thigh + 1 Hang Clean Pull + 2 Clean @70-80% 1RM Clean

Clean

5 Sets (1 set of 90 seconds)

1 "PERFECT" Clean @83-90% 1RM Clean

Metcon:

Amrap 15min

1-2-3-4-5-6-7-8-9-10….

Deadlifts

Shoulder to overhead

Lateral Burpee over Bar

Weight: 115/75