LA Class June 04, 2024

2nd Floor Run

10. Passthrus

10/side Dislocates1

5/side Alternating Scorpions Stretch

10. IYTS

5 Inchworms to pushups

5/side Perfect Stretch

TABATA:

Plate Ground to overhead

Sprawl to plate hops

Every 1:30 x 5 sets

2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean

2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean

2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean

2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean

2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean

-Rest 90 sec-

Every 1:30 x 5 sets

1 Clean and Jerk @ 75-80% 1RM Clean and Jerk

1 Clean and Jerk @ 75-80% 1RM Clean and Jerk

1 Clean and Jerk @ 83-85% 1RM Clean and Jerk

1 Clean and Jerk @ 83-85% 1RM Clean and Jerk

1 Clean and Jerk @ 83-85% 1RM Clean and Jerk

beginners:

Every 1:30 x 5

4 Double dumbbell clean + 3 Push Press

4 Double dumbbell clean + 3 Push Press

4 Double dumbbell clean + 3 Push Press

4 Double dumbbell clean + 3 Push Press

4 Double dumbbell clean + 3 Push Press

Rest 90 sec:

Every 1:30 x 5

3 Double DB Deadlifts

2 Double dumbbell cleans

1 Jerk

Metcon: 3rds (16 min time cap)

20 Alternating Dumbbell Clean and Jerk

20 Burpee over dumbbell

20 Wallballs (24/20)

2nd floor run or 200m Row / Air runner