Group warm up
line warm up
Empty bar Snatch Grip warm up
Post WOD Strength:
3 rounds of the following
5 single leg RDLs (each leg)
5 negative pullups
15 second Lsit from rings or bar
Lurong Week 2
Movement Details - Men
21-15-9-6-3 of:
Level III (3)
Wall Balls- 20 lbs. @ 10 ft. target
Power Snatches - 95 lbs.
Level II (2)
Wall Balls- 14 lbs. @ 10 ft. target
Power Snatches - 75 lbs.
Level I (1)
Wall Balls- 14 lbs. @ 9 ft. target
Power Snatches/G2OH - 45 lbs.
Movement Details - Women
21-15-9-6-3 of:
Level III (3)
Wall Balls- 14 lbs. @ 9 ft. target
Power Snatches - 65 lbs.
Level II (2)
Wall Balls- 10 lbs. @ 9 ft. target
Power Snatches - 55 lbs.
Level I (1)
Wall Balls- 10 lbs. @ 8 ft. target
Power Snatches/G2OH - 35 lbs.
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