A.

3 sets:

3 Deadlift

3 Tall power cleans (start from a fully extended position, pull and drop into receiving position for power clean)

3 Muscle clean (from floor)

3 Power cleans

 

B.

“LuRong WOD 6”

MEN
Level III (3)
100- Double Unders
+
5 Rounds of:
10- Power Cleans at 145 lbs
10- Ring Dips
Level II (2)
100- Single Unders
+
5 Rounds of:
10- Power Cleans at 125 lbs
10- Hand Release Push Ups
Level I (1)
100- Single Unders
+
5 Rounds of:
10- Power Cleans at 75 lbs
10- Knee Hand Release Push Ups

 

WOMEN

Level III (3)
100- Double Unders
+
5 Rounds of:
10- Power Cleans at 100 lbs
10- Ring Dips
Level II (2)
100- Single Unders
+
5 Rounds of:
10- Power Cleans at 85 lbs
10- Hand Release Push Up
Level I (1)
100- Single Unders
+
5 Rounds of:
10- Power Cleans at 55 lbs
10- Knee Hand Release Push Ups