Friday - Lurong week 1

Group warm up
Line warm up
Empty bar warm up

Post WOD Strength 

5x5 strict pull ups 

3x20 hollow rocks

3x15 single leg RDL 35/25

Description- Complete as many reps as possible within the time allowed. If the athlete completes the round before the 4 minutes is up, the athlete earns another 4-minute time extension and immediately starts round 2. The athlete then has until the clock hits 8 minutes to complete round 2, and if round 2 is completed before the 8-minute mark, the athlete will earn another 4 minutes. If the athlete finishes round 3 before the 12-minute mark, they will earn a final 4-minute time extension. If the athlete reaches the clean & jerks in the 4th round the athlete will perform AMRAP clean & jerks until the workout is over at 16 minutes.

Movement Details - Men
Level III (3)
ROUND 1
20 Box Jump Overs at 30"
15 Toes to Bar
10 Clean & Jerks @ 155 lbs.
ROUND 2
20 Box Jump Overs at 30"
15 Toes to Bar
10 Clean & Jerks @ 185 lbs.
ROUND 3
20 Box Jump Overs at 30"
15 Toes to Bar
10 Clean & Jerks @ 205 lbs.
ROUND 4
20 Box Jump Overs at 30"
15 Toes to Bar
AMRAP Clean & Jerks @ 225 lbs.
Level II (2)
ROUND 1
20 Box Jump Overs at 24"
15 Anchored Toes to Bar
10 Clean & Jerks @ 95 lbs.
ROUND 2
20 Box Jump Overs at 24"
15 Anchored Toes to Bar
10 Clean & Jerks @ 115 lbs.
ROUND 3
20 Box Jump Overs at 24"
15 Anchored Toes to Bar
10 Clean & Jerks @ 135 lbs.
ROUND 4
20 Box Jump Overs at 24"
15 Anchored Toes to Bar
AMRAP Clean & Jerks @ 155 lbs.
Level I (1)
ROUND 1
20 Box Jump Overs at 20"
15 Sit Ups
10 Clean & Jerks @ 55 lbs.
ROUND 2
20 Box Jump Overs at 20"
15 Sit Ups
10 Clean & Jerks @ 75 lbs.
ROUND 3
20 Box Jump Overs at 20"
15 Sit Ups
10 Clean & Jerks @ 95 lbs.
ROUND 4
20 Box Jump Overs at 20"
15 Sit Ups
AMRAP Clean & Jerks @ 115 lbs.

Movement Details - Women
Level III (3)
ROUND 1
20 Box Jump Overs at 24"
15 Toes to Bar
10 Clean & Jerks @ 105 lbs.
ROUND 2
20 Box Jump Overs at 24"
15 Toes to Bar
10 Clean & Jerks @ 125 lbs.
ROUND 3
20 Box Jump Overs at 24"
15 Toes to Bar
10 Clean & Jerks @ 145lbs.
ROUND 4
20 Box Jump Overs at 24"
15 Toes to Bar
AMRAP Clean & Jerks @ 155 lbs.
Level II (2)
ROUND 1
20 Box Jump Overs at 20"
15 Anchored Toes to Bar
10 Clean & Jerks @ 55 lbs.
ROUND 2
20 Box Jump Overs at 20"
15 Anchored Toes to Bar
10 Clean & Jerks @ 70 lbs.
ROUND 3
20 Box Jump Overs at 20"
15 Anchored Toes to Bar
10 Clean & Jerks @ 85 lbs.
ROUND 4
20 Box Jump Overs at 20"
15 Anchored Toes to Bar
AMRAP Clean & Jerks @ 105 lbs.
Level I (1)
ROUND 1
20 Box Jump Overs at 14"
15 Sit Ups
10 Clean & Jerks @ 35 lbs.
ROUND 2
20 Box Jump Overs at 14"
15 Sit Ups
10 Clean & Jerks @ 55 lbs.
ROUND 3
20 Box Jump Overs at 14"
15 Sit Ups
10 Clean & Jerks @ 70 lbs.
ROUND 4
20 Box Jump Overs at 14"
15 Sit Ups
AMRAP Clean & Jerks @ 85 lbs.