Part 1: 

LURONG WOD #3

4 Rounds

10 Toes to Bar

10 Snatches (135/95)

*11 Minute Cap

*The above is Level III

________________________

Level II

4 Rounds 

10 Knee Raises

10 Snatches (95/65)

________________________

Level I

4 Rounds

10 Sit Ups

10 Ground to Overhead (65/45)

_______________________________

Part 2 (Optional)

12 Minutes to find heavy complex:

1 Snatch Deadlift (pause below knee)

1 Low Hang Snatch

1 High Hang Snatch

*Snatches can be power or squat

*The Hang snatches can be squat or power

Share