Over 60 Front Squat PR’s Tuesday, let’s beat that Wednesday on the Press and Metcon!

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1) 12 min to find 1RM Shoulder Press

2) Lurong Challenge 13.2 (Compare to 09/20/13)

For Time (12 min cap):
100 Burpees
100 Kettlebell Swings (53/35)

Athletes can break up the exercises and REPS in any order they choose. 12 minute time cap, add 1 sec for every rep not completed.

Competition Training

1) Power/Squat Jerk 4X3
This is skill work – don’t worry about the loading, just work on getting under the bar as deep as possible. This will reveal some Mobility issues that you should work on aggressively

2) Split Jerk 8X1@80-90%
Rest as needed

Three sets:
3A) ME UB Muscle-Ups
Rest 30 seconds
3B) 5 Weighted Ring Dips
Rest 30 seconds
3C) 5 Weighted Stationary Dips
Rest 30 seconds
3D) ME UB Stationary Dips (Bodyweight Only)
Rest 30 seconds
3E) 500 Meter Row @85-90%
Work on really strong start, followed by smooth perfect mechanics. 

Rest 2-3 minutes between sets. Scale if you can’t perform more than 1 MU, perform 4-6 reps of your modified version. 


Terrain Run – Run for 30-40 minutes at a moderate pace. The preference is that you perform this somewhere that is aesthetically pleasing and has elevation changes. If you can’t find a good place, mix in some stair or small hill climbs and descents.

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