Thursday, October 26, 2017

Lurong. Final week. retest

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