Friday - Lurong week 2

Group warm up
2 rounds
7 Cs & Ds
7 plyo Squats
7 Empty bar Muscle Snatches

Metcon
JACKIE MAX
7 MINUTE AMRAP:

-500 M Row  (Every 10 meters = 1 Reps)
-25 Thrusters
-15 CTB Pull Ups (L2= Pull Ups L1= Ring Rows)

*The row is 500 meters for all levels Make and Female
*Thruster L3 45/35, L2 45/35, L1 35/15
*pullups L3 chest 2 bar, L2 pullups, L1 ring rows

Overtime
Back Squat
5x3 @85%

3 second pausing back squat
2x5 @40%