LA Class Septmeber 28, 2024

Warm-up:

10. Cal machine

20 90/90 Switches

10/side fire hydrants

10. Medball Squats

10, Medball Pushpress

10. Medball Thrusters

10. Sprawls

20 sec dead hang

Burgener warm up snatch

Strength: in 12min

Build to your heavy 1 rep deadlift for today

Three wise men (16 min cap)

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)