LA Class Septmeber 13, 2024

Warm-up:

10. Cal machine

20 90/90 Switches

10. Plate Squat Reach

5/side Perfect Stretch

10. IYTS

10. Pushups

20 sec dead hang

Burgener Warm-up (CLEANS)

Strength: IF TIME IS SHORT MAKE IT RUNNING CLOCK FOR 15MIN

10 Sets (1 set every 30 seconds)

1 Box Squat @75-85% of 1 RM Back Squat

-Rest as needed-

-Then-

5 Sets (1 set every 2 minutes)

1 Box Squat @90-100+% of 1 RM Back Squat

Metcon: 10 Rounds for time ( 13 min cap)

4 Handstand pushups

3 Lateral burpee over bar

2 Clean and Jerk (155/105)

Scaled: Pike push ups