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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