Sign up for Saturdays 5K – No Saturday classes.


1) 12 Min of Clean & Jerk Practice
or work up to heavy single (yes this was added late)

2) Lurong Challenge WOD #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. At the top of the clean the athlete’s elbows must clear the bar, and he or she must stand all the way up at full hip and leg extension before proceeding into their next rep. 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 withing the 5 minute time cap will result in 5 seconds being added to the total time. 


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