Week 3 of our Lurong Living Nutrition Challenge

Monday
Clean & jerk
Work up to heavy single
"Grace"
30 clean and jerks for time

Tuesday
Back squat 5x2
Wall balls

B) 4RFT
400mrun
100 farmer walk 71/53
10 thrusters 95/65
1 rope climb

Wednesday
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Hang Clusters 95/65, 75/55, 45/35
Bar facing burpees.
OH walking Lunges (from rack)
5x50 foot lunge
5x5 negative pull ups

Thursday
With a continuously running clock begin a new round every 3 minutes until you complete 10 Rounds of:
200m run
10 Burpees

B) front squats 5x5

Friday
Seated dumbell presses 5x8-12
Toes to rings 5x3
(Practice kip)

B) 2Rounds for time of:
30 Calories row
30 toes to bar/ring
Rest 2 minutes, then
3 Rounds for time of:
20 Calories row
20 toes to bar/rings

Saturday
Max out Saturday/Lurong living ladder

B) "The BAR FIGHT"
In a 30 Minute Cap:
2-Mile Run
10 Clean & Jerks 225/155
10 Clean & Jerks 185/135
10 Clean & Jerks 155/105
Max Reps Clean & Jerk 135/95

Sunday No Class.