Tuesday 190115

Oly:

5 Rounds-

2 Pause Split Jerks @ 60% 1RM

-2 sec. pause in bottom of dip and again in the catch

Met Con:

"Lurong Benchmark WOD 2019"

AMRAP 9
8 Bar Facing Burpees
7 Cleans
6 Front Rack Lunges
5 S2OH
Level 3: Open and Masters- 135/95 lbs, Masters(+)- 115/75 lbs.
Level 2: Open and Masters- 95/65 lbs, Masters(+)- 65/45 lbs.
Level 1: Open and Masters- 65/45 lbs, Masters(+)- 45/35 lbs., Front squats instead of lunges for all level 1 athletes