Thursday, October 19, 2017

Lurong week 5

group warm up
3 rounds
5 C's & D's
5 GHD hip extensions
5 empty bar front squats

METCON
Nimble Sasquatch14-MINUTE AMRAP

Complete as many reps in this ascending ladder of:

2 Squat Clean & Jerks ( L1 = Clean & Jerk)
1 Ring Muscle Up or 2 Pullups or 3 ring rows(L2 = Pull-Ups | L1 = Ring Rows)

*Continue adding:
-2 Squat Clean & Jerks and 1 Muscle Up per Round for Level 3
-2 Squat Clean & Jerks and 2 pull ups for Level 2
-2 Clean & Jerks (Squat not necessary) and 3 ring rows for Level 1

Level 3
-Squat clean & Jerk 165/115
masters + 155/105
-Muscle ups
masters + Chest to bar pull Ups

Level 2
-Squat clean & Jerk 135/95
masters + 115/85
-pullups (all levels)

Level 1
- Clean & Jerk 65/45
masters + 45/35
-ring rows (no worming or kipping)

Overtime Oly Lifting
-3 attempts at a single heavy snatch
-5x3 Clean pulls (not a high pull)  @100% of max clean