LA Class Aug 30, 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)

Power Clean and Jerks (15-18 min including rest)

3 sets of 3 -2 -1 Power Clean and Jerks Waves

Repeat the waves for 3 sets with 2 min rest for each wave

First wave: 50-60-65% (Power clean and jerk)

Second wave: 60-65-70%

Third Wave: 70-75-80%

Conditioning: For time (14 min cap)

21-15-9

Thrusters (115/75)

Handstand pushups