Strength
1) 1 x 5 @ 75%, 1 x 5 @ 80%, 2 x 3 @ 85% 1 RM Snatch
2a) 2 x 8 Snatch DL, 110% of 1RM Snatch
2b) 2 x 8 GHD raises, heavy

WOD
Lurong Living Challenge WOD #6
“Intro to five round couplet”
For time of:
Double Under Buy in
then
5 rounds of:
10 Power Cleans
10 Ring Dips

*12 Min time cap

Men:
Level III:
100 Double Unders
145# Power Clean
Level II:
100 Singles
125# Power Clean
Hand Release Pushups
Level I:
100 Singles
75# Power Clean
Hand Release Pushups
Female:
Level III:
100 Double Unders
100# Power Clean
10 Ring Dips
Level II:
100 Singles
85# Power Clean
10 Hand Release Pushups
Level I:
100 Singles
55# Power Clean
10 Hand Release Pushups

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