Monday 171023

I. General Warm-Up/Skill
3 RNFT:
15yd. Walking Lunge
15yd. Broad Jump
:30s Plank
1 Wall Walk

II. Transition and Build Up
Build Power Clean/Lunge/S2OH to working weight

Workout Of The Day
Rx:
9 minute AMRAP
8 Lateral Burpees Over Bar
7 Power Cleans @135/95
6 Front Rack Lunges (stationary)
5 Shoulder to Overhead

Scale 1
9 minute AMRAP
8 Lateral Burpees Over Bar
7 Power Cleans @95/55
6 Front Rack Lunges (stationary)
5 Shoulder to Overhead

Scale 2
9 minute AMRAP
8 Lateral Burpees Over Bar
7 Power Cleans @65/45
6 Front Squats
5 Shoulder to Overhead

PERCEIVED INTENSITY – 8+/10

INTENDED STIMULUS
This is a retest from the beginning of Lurong! Try to beat your score. Tough barbell complex work coupled with a bodyweight movement. 9 minutes will feel longer than expected on this, so make sure not to go outside of yourself on the first round. The lunges are stationary, not walking. Shoulder to overhead can be done as push press, push jerk, or split jerk, as desired. Foundation level people will likely struggle with front rack single-leg work, so if needed have the substitute front squats for the lunges.

Accessory, Recovery
Couch stretch 3:00 each side