Wednesday - Lurong Week 4 "Clean up Crew"

Group Warm up

Line drills, then

3 rounds of the following:

5 C&Ds

5 Empty bar high pull/Clean combos

5 Seal jacks

 Lurong Metcon

Complete at Many Reps as Possible in 12 Minutes:

Opens

1 Clean

2 Chest to Bar Pull Ups

2 Cleans

4 Chest to Bar Pull Ups

3 Cleans

6 Chest to Bar Pull Ups

4 Cleans

8 Chest to Bar Pull Ups

Continue increasing in 1:2 Ratio each round

Level 3 – 185/125, Chest to bar pullups

               Masters (40-49) 155/105, chest to bar pullups

               Masters + (50+) 135/95

Level 2 – 135/95, Chin over bar pullups

               Masters 115/80, pullups

               Masters+ 95/65, pullups

Level 1 – 65/45, Ring Rows

               Masters 45/35, ring rows

               Masters + 45/35, ring rows

OT Accessory Work:

5-5-3-3-1

Hang High Pull + Hang Cleans

50%-60%-70%-80%-90%