Tuesday – 170523

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SWOD

Every 2 minutes for 20 minutes (10 sets):
3 Straight-arm Snatch Pulls
+ 2 Hang Power Snatch
+ 1 Overhead Squat

WOD

“Lurong Total”

For reps:
2 minutes for max reps of Deadlift
rest 1 minute
2 minutes for max reps of Back Squat
rest 1 minute
2 minutes for max reps of Shoulder to Overhead

Deadlift – L3(275/175), L2(185/115), L1(95/65)
Back Squat – L3(225/145), L2(135/85), L1(45/35)
STOH – L3(185/115), L2(95/65), L1(45/35)

Note: Athletes must choose one of the three levels to stick to for all 3 movements. If you feel that you are between levels, do the lower one and crush the reps!  The Back Squat may come from the rack, but the STOH may not.

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