Friday - Lurong #3

Group warm up.
Line warm up.
Empty bar warm up

Post WOD strength (after lurong)
Snatch complex
2-2-2-1-1-1
Hang snatch + OH Squat
*full snatch for advanced
*try to add weight each round

Movement Details - Men
Level III (3)
2 Minutes of Deadlifts at 275 lbs.
1-Minute Rest
2 Minutes of Back Squats at 225 lbs.
1-Minute Rest
2 Minutes of Shoulder to Overhead at 185 lbs.
Level II (2)
2 Minutes of Deadlifts at 185 lbs.
1-Minute Rest
2 Minutes of Back Squats at 135 lbs.
1-Minute Rest
2 Minutes of Shoulder to Overhead at 95 lbs.
Level I (1)
2 Minutes of Deadlifts at 95 lbs.
1-Minute Rest
2 Minutes of Air Squats
1-Minute Rest
2 Minutes of Shoulder to Overhead at 45 lbs.

Movement Details - Women
Complete as many REPS as possible (AMRAP)
Level III (3)
2 Minutes of Deadlifts at 195 lbs.
1-Minute Rest
2 Minutes of Back Squats at 145 lbs.
1-Minute Rest
2 Minutes of Shoulder to Overhead at 105 lbs.
Level II (2)
2 Minutes of Deadlifts at 125 lbs.
1-Minute Rest
2 Minutes of Back Squats at 85 lbs.
1-Minute Rest
2 Minutes of Shoulder to Overhead at 55 lbs.
Level I (1)
2 Minutes of Deadlifts at 65 lbs.
1-Minute Rest
2 Minutes of Air Squats
1-Minute Rest
2 Minutes of Shoulder to Overhead at 35 lbs.

Masters+ Division
Complete as many REPS as possible (AMRAP)
Movement Details - Men
Level III (3)
2 Minutes of Deadlifts at 225 lbs.
1-Minute Rest
2 Minutes of Back Squats at 155 lbs.
1-Minute Rest
2 Minutes of Shoulder to Overhead at 115 lbs.
Level II (2)
2 Minutes of Deadlifts at 155 lbs.
1-Minute Rest
2 Minutes of Back Squats at 115 lbs.
1-Minute Rest
2 Minutes of Shoulder to Overhead at 75 lbs.
Level I (1)
2 Minutes of Deadlifts at 95 lbs.
1-Minute Rest
2 Minutes of Air Squats
1-Minute Rest
2 Minutes of Shoulder to Overhead at 45 lbs.

Movement Details - Women
Complete as many REPS as possible (AMRAP)
Level III (3)
2 Minutes of Deadlifts at 175 lbs.
1-Minute Rest
2 Minutes of Back Squats at 125 lbs.
1-Minute Rest
2 Minutes of Shoulder to Overhead at 85 lbs.
Level II (2)
2 Minutes of Deadlifts at 125 lbs.
1-Minute Rest
2 Minutes of Back Squats at 85 lbs.
1-Minute Rest
2 Minutes of Shoulder to Overhead at 55 lbs.
Level I (1)
2 Minutes of Deadlifts at 65 lbs.
1-Minute Rest
2 Minutes of Air Squats
1-Minute Rest
2 Minutes of Shoulder to Overhead at 35 lbs.