Wednesday, October 9th

Strength: Every 2 MIN for 10 Minutes (5 sets)
Squat Clean 2 @ 80% + 20 DU

15 Min Time Cap

LuRong Challenge #5

Level III (3)

10- Power Snatches 115/80 lbs

20- Pull Ups

30- Box Jumps at 24/20 inches

40- Kettle Bell Swings at 53/35 lbs

30- Box Jumps at 24/20 inches

20- Pull Ups

10- Power Snatches at 115/80 lbs

Cool Down:

20 Lunges
10 Burpees

10 Hip Circles
10 Arm Circles

Roll out on the ball, work with band mobility, stretch, use foam rollers