Monday October 12, 2015

Strength:

Advanced: 5x Snatch Complex of: Snatch Pull + Snatch + OHS, climbing

Scaled: OHS 5-5-5-5-5

MetCon:

"The Motivator" Lurong Workout #5

9 Min AMRAP

  • Shoulder to Overhead (115/95/65 - 85/65/35)
    • Penalty: 20 DU // 20 Singles
  • Front Rack Lunges
    • Penalty: 5 Burpee

Every time the athlete drops the bar to the floor on either movement they must serve the appropriate penalty.