Strength
1) 1 x 5 @ 75%, 1 x 5 @ 80%, 2 x 1 @ 90% 1 RM Snatch
2a) 2 x 8 Snatch DL, 110% of 1 RM Snatch
2b) 2 x 8 GHD Raises, heavy

WOD 
Lurong Living Challenge WOD #7
“Up Hill Finisher”
Ascending Ladder of:
Burpees
Front Squat
Push Press
Farmer Carry
“The Finisher”
20 min time cap

The Rep Sequence

Round 1
3- Burpees
3- Front Squats
3- Push Press
100 Meter Farmer Carry (10 meter increments)
Round 2
5- Burpees
5- Front Squats
5- Push Press
100 Meter Farmer Carry (10 meter increments)
Round 3
7- Burpees
7- Front Squats
7- Push Press
100 Meter Farmer Carry (10 meter increments)
Round 4
9- Burpees
9- Front Squats
9- Push Press
100 Meter Farmer Carry (10 meter increments)
Round 5
11- Burpees
11- Front Squats
11- Push Press
100 Meter Farmer Carry (10 meter increments)
The Finisher
13- Burpees Muscle Ups (L3)
or
13- Burpee Pull Ups (L2)
or
13- Burpee Over Barbell (L1)

 Men

Level III (3)
Burpees
Front Squats at 95 lbs
Push Press at 95 lbs
Farmer Carry at 53 lbs (2)
Finisher: Burpee Muscle Ups
Level II (2)
Burpees
Front Squats at 95 lbs
Push Press at 95 lbs
Farmer Carry at 53 lbs (2)
Finisher: Burpee Pull Ups
Level I (1)
Burpees
Front Squats at 45 lbs
Push Press at 45 lbs
Farmer Carry at 35 lbs (2)
Finisher: Burpee Over Barbell

Women

Level III (3)
Burpees
Front Squats at 65 lbs
Push Press at 65 lbs
Farmer Carry at 35 lbs (2)
Finisher: Burpee Muscle Ups
Level II (2)
Burpees
Front Squats at 65 lbs
Push Press at 65 lbs
Farmer Carry at 35 lbs (2)
Finisher: Burpee Pull Ups
Level I (1)
Burpees
Front Squats at 30lbs
Push Press at 30 lbs
Farmer Carry at 25 lbs (2)
Finisher: Burpee Over Barbell

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