Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. If you know your way around warm-up G, do four rounds of snatch push press x 3, overhead squat x 3, snatch balance x 3, tall muscle snatch x 3, snatch pull-unders x 3, 3 position snatch w/ empty barbell. Otherwise, drill floor position, hang, pockets, muscle snatch. Those who can demonstrate competence with the muscle snatch AND a good overhead squat can move on to power snatches. (10 min)
2. Overhead squat 3-3-3-3-3-3-3. Seven sets to find your best triple of the day. Take the bar from the rack and snatch push press it into position. If you haven't been cleared to overhead squat, do wall squats and thoracic spine mobilization. (20 min)
3. "Lurong Paleo Challenge WOD #5" 10 Power Snatches 20 Pull-ups 30 Box Jumps 40 Kettlebell swings 30 Box Jumps 20 Pull-ups 10 Power Snatches
15:00 cut-off. All reps not completed within time limit will be added as seconds to 15:00.
Competitors (Lurong Level 3): power snatches @ 115/80lbs, box jumps @ 24/20", kettlebell swings @ 1.5/1 pood. CrossFitters (Lurong Level 2): power snatches @ 95/65lbs, box jumps @ 20/16", kettlebell swings @ 1.5/1 pood. Lurong Level 1: Power snatches @ 45/30lbs, ring rows, box jumps @ 16/12", kettlebell swings @ 1 pood/25lbs. Novices: muscle snatches as appropriate, ring rows, box jumps at 12/6", Russian-style kettlebell swings as appropriate, cut volume in half.
If you have not been cleared for power snatches, muscle snatch. We don't have any 16" boxes (who does? It's a non-standard size), so you can stack four 45lbs bumpers, or put a 45lbs bumper on a 12" box. If you haven't been cleared for American-style swings, do Russian-style.