Wednesday 160511

 Lurong Living Summer Challenge Participants - Measurements being done this Saturday at 8am, any questions seek our Troy, Angi or Jamie. 

Dynamic Warm-Up – Mobility
Prepare for..


A.
Strength: Snatch Technique 
3 Position Snatch
5 x 1 at 50-60% of 1 RM

B.
WOD:
4 Rounds
55 Double Unders
20 Wall Balls 20/14, 14/10, 10/8
20 Med Ball Cleans ***same weight as wall balls
5 Hang Power Snatch 115/75, 95/55, 75/35
8 Overhead Squats 115/75, 95/55, 75/35
*Rest :30 after each movement * Goal is to go Unbroken at each movement.

*Scale weight of movement as needed for smooth mechanical progression on A and B.  Ask your coach for help.

COOL DOWN/RECOVERY:

Accessory Work
4 x 12 knee crunches
4 x 12 leg raises each leg
4 x 12 Barbell raises

Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:

C. See programming on white board.

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