Strength
20 min to establish 1 RM Clean & Jerk
* one you obtain C&J continue to determine a 1RM Clean

WOD 
Lurong Living Challenge WOD #5

Ascending & Descending Ladder of:
10 Power Snatch
20 Pullups
30 Box Jumps
40 KB Swings
30 Box Jumps
20 Pullups
10 Power Snatch

*15 min time cap

Male:
Level III:                              Level II:                          Level I:
115# Power Snatch          95# Power Snatch       45# Power Snatch
24″ Box Jump                    20″ Box Jump               16″ Box Jump
53# KB                                 53# KB                           35# KB

Female:
Level III:                              Level II:                          Level I:
80# Power Snatch            65# Power Snatch       30# Power Snatch
20″ Box Jump                    16″ Box Jump                12″ Box Jump
35# KB                                 35# KB                            25# KB

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