TUESDAY 9/19/17

WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

Squat Clean

EMOM 10 – 1 Clean Pull + 1 Clean From 2 Seconds Pause @ Knee + 1 Clean (From Ground)

 

WOD

 

Lurong Benchmark Workout

 

Metcon: “Raising The Bar Test”

 

9 Minutes AMRAP

 

8 Lateral Burpees Over Bar

7 Cleans

6 Front Rack Lunges

5 Shoulder To OH

 

Level 3 – 135/95

Level 2 – 95/55

Level 1 – 64/45 **Front Squats Instead Of Front Rack Lunges

*Same Weight For Open/Masters

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