Today is the first WOD for the Lurong challenge. If you are signed up, please make sure you know all of the expectations for your appropriate level. Coaches will be well versed so ask plenty of questions.
Warm-up
Spend 2 minutes in Z1
Then, CFP clean warm-up
1 round
10 deadlifts
10 high pulls from hang position
10 front squats
10 strict press
1 round
8 power cleans
8 push press
1 round
6 power cleans
6 jerks
Mobility
Posterior chain prep – hamstrings and t-spine
Front rack – wrists and triceps
Strength
Power clean – find a 3RM, must be TnG
The clean version of what you did last Friday. Try to focus on that same concept of regripping and reestablishing tension in a TnG set.
WOD
Lurong Challenge WOD #1
5 min AMRAP
10 snatches (95/65#)975/55#)
10 box jumps (24/20”)
Rest 2:00
5 min AMRAP
10 OHS
10 box jumps
Good 2 mini AMRAPs. If you have signed up, make sure you know what level you are expected to do. If you have to scale the snatch past what has already been assigned, you should substitute clean and jerks. Your score is rounds and reps from each AMRAP added together.
