Lurong week 1

Group warm up
Empty bar warm up
3 rounds
10 dip shrugs
10 muscle cleans
10 hang clean
10 front squats
100 meter jog

Metcon
Raising the Bar Test
9 MINUTE AMRAP

8 Lateral Bar Hop Burpees
7 Cleans
6 Front Rack Lunges (Level 1 – Front Squats)
5 Shoulder to Overhead

Level 3 - 135/95
Masters 50+ 115/75

Level 2 - 95/55
Masters 50+ 65/45

Level 1 - 65/45
Masters 50+ 45/35
(Front squats instead of lunges

OT
1 mile jog