Warm-up
AMRAP 7 Minutes:
10 Overhead Squats
10 Dislocates
10 Calorie Row
MetCon
"Lurong Benchmark WOD 2 Re-Test"
RX (Level 3)
AMRAP 8 Minutes:
5 Deadlifts
4 Hang Cleans
3 Front Squats
2 Shoulder to OH
1 Ground To OH
(all with 185/125lb barbell)
SCALED (Level 2)
AMRAP 8 Minutes:
5 Deadlifts
4 Hang Cleans
3 Front Squats
2 Shoulder to OH
1 Ground To OH
(all with 135/85lb barbell)
LITE (Level 1)
AMRAP 8 Minutes:
5 Deadlifts
4 Hang Cleans
3 Front Squats
2 Shoulder to OH
1 Ground To OH
(all with 65/35lb barbell)
Cool Down
Couch Stretch, 3min./side
Strength/Skill
Make up a lift you missed earlier in the week
A. Squat Snatch 10x1 @80-97.5%
B. Clean & Jerk 7×2 @80-85%
C. Back Squat 1x1 @90%, 5x3 @87.5%
-OR-
Spend 20min. working on a weakness
Examples: double-unders, kipping, handstands.
Competitors (Active Rest Day)
1. Specific Mobility Session
(spend 15-20 minutes moving through areas that are generally tight or bothering you)
2. The Flush
(walk, slow jog, row, bike, etc and settle in for at least 40 minutes)
3. 40+ Minute ROMWOD
https://romwod.com/
