Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Technique review: the hang muscle clean and the hang power clean.
2. "Lurong Paleo Challenge WOD #3" 10 Hang power cleans 2 x 10m sprint 8 Hang power cleans 4 x 10m sprint 6 Hang power cleans 6 x 10m sprint 4 Hang power cleans 8 x 10m sprint 2 Hang power cleans 10 x 10m sprint
Competitors: 135/95lbs CrossFitters: 95/65lbs (Lurong Level II) or 65/45lbs (Lurong Level I) Novices: Muscle cleans, and scale load appropriately.
Barbell must be deadlifted to a full stand before hang power cleans begin. Athletes must make two-hand contact w/ parallettes for rep to count. 5:00 cut-off. Each HPC not completed will be an additional second on your time. Each run not completed will be five more seconds.
This WOD will be run in heats. Heats occur every six minutes. Athletes are responsible for their own warm-ups.
3. Thruster 10-10-10-10. Four efforts, going up in weight each set, to determine a 10RM for the day.