LA Class March 13, 2024

Warm up:

2 min machine

15 Full Squat Pass thrus

10 Pvc Pipe Sotts press

10/side Pin wheels

10/side Thoracic Spine extension

Banded 7s

5 downward dog to upward dog hold

Wrist prep

2RDS

3 Clean Deadlift

3 Hang Power Clean

3 Power Clean

BBG:

1 Set every 2 min x 6 sets

3 Deadlift

3 Hang Power Cleans

3 Shoulder to over head

Build to heavy

Metcon:

Elizabeth (13 min cap)

21-15-9

Squat Cleans (135/95)

Ring Dips

Scaled:

21-15-9

Squat Cleans (95/65)

21-15-9

Double Box Dips

or

30-20-10

Pushups

*RX ONLY IF YOU HAVE RING DIPS*