WOD
Primer
2 Rounds
6ea/side Box Blast Off’s
10 alt Banded Deadbugs https://bit.ly/2kSrLio
10 Wall Angels
Strength
Clean + Front Squat: Build to heavy double
Conditioning
Lurong Challenge 13.3
For Time, 5 Min Time Cap:
Round 1
10 Hang Power Cleans (135/95)
20 Meter Shuttle Sprint (10 Meter Increments)
Round 2
8 Hang Power Cleans
40 Meter Shuttle Sprint
Round 3
6 Hang Power Cleans
60 Meter Shuttle Sprint
Round 4
4 Hang Power Cleans
80 Meter Shuttle Sprint
Round 5
2 Hang Power Cleans
100 Meter Shuttle Sprint
For the Hang Power Cleans to count the athlete must first Deadlift the bar up before starting the movement. On the 10-meter sprinting intervals both feet must cross and hands must make contact with the line.
Any 1 REP of Hang Power Cleans not completed within the 5 minute time cap will be added on as 1 additional second. Every 10 Meter run not completed within the 5 minute time cap will result in 5 seconds being added to the total time.