LA Class Septmeber 6, 2024

Warm-up:

10. Cal machine

20 90/90 Switches

10. Plate Squat Reach

5/side Perfect Stretch

10. IYTS

10. Pushups

Burgener Warm-up (CLEANS)

Strength

Strength: Clean and Jerk (12 min)

5 @70% 1RM

4 @75% 1RM

3 @80% 1RM

2 @85%1RM

1 @90%++

 **There are done in Singles so reset after each rep.

**Rest as needed between sets

** Any how

Conditioning: (FOR TIME 16 min cap)

400/300m Run or 500/400m Row or 4th floor run (Till the ramp going to the 5th)

21 Thrusters (75/55)

400/300m Run or 500/400m Row or 4th floor run (Till the ramp going to the 5th)

15 Thrusters (95/65)

400/300m Run or 500/400m Row or 4th floor run (Till the ramp going to the 5th)

9 Thrusters (135/95)

400/300m Run or 500/400m Row or 4th floor run (Till the ramp going to the 5th)