Part 1:
LURONG WOD #3
4 Rounds
10 Toes to Bar
10 Snatches (135/95)
*11 Minute Cap
*The above is Level III
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Level II
4 Rounds
10 Knee Raises
10 Snatches (95/65)
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Level I
4 Rounds
10 Sit Ups
10 Ground to Overhead (65/45)
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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