Happy Birthday Kendra!
A) Spend 8-10 minutes warming up to working weight in DL, Back Squat, and S2O for Lurong Total
B) “Lurong Total”
2 Minute AMRAP Deadlifts
1-Minute Rest
2 Minute AMRAP Back Squats (from rack)
1-Minute Rest
2 Minute AMRAP Shoulder to Overhead (from floor)
Athletes may only use one bar and must change their own weights during the rest times. See details for each level and division:
Level 3 – Open: Deadlift (275/175), Back Squat (225/145), S2O (185/115)
Level 3 – Masters: Deadlift (225/145), Back Squat (185/115), S2O (135/85)
Level 2 – Open: Deadlift (185/115), Back Squat (135/85), S20 (95/65)
Level 2 – Masters: Deadlift (155/95), Back Squat (115/75), S2O (75/45)
Level 1 – Open: Deadlift (95/65), Back Squat (45/35), S2O (45/35)
Level 1 – Masters: Deadlift (75/45), Back Squat (45/35), S2O (45/35)
Compare to 061416
C) Skill work with remaining time
Mobility:
3-minute seated straddle
3-minute saddle
