So we have made to the point where we are going to start retesting the first couple Lurong workouts. Good luck and I hope all of you see a better score than the first time around.

General Programming:

6x2 AMRAP:
The workout is an AMRAP (as many reps as possible) in 2 rounds of 6 movements, each with an equal 60 seconds of work to rest ratio:

 Minute   Level 3   Level 2  Level 1
0-1  Deadlift  Deadlift  Deadlift
1-2  Rest  Rest  Rest
2-3  Box jump overs  Box jump overs  Box jump overs
3-4  Rest   Rest  Rest
4-5  Hang power cleans  Hang power cleans  Hang power cleans
5-6  Rest  Rest  Rest
6-7  Muscle ups  Straight leg box dips  Bent knee box dips
7-8  Rest   Rest  Rest
8-9  Thrusters  Thrusters  Thrusters
9-10  Rest  Rest  Rest
10-11  Row for cal  Row for cal  Row for cal
11-12  Rest  Rest Rest 
 Repeat for round 2      

Details of the WOD:

At the sound of "3, 2, 1, Go", the athlete will perform as many reps as possible of Deadlifts in 60 seconds followed by 60 seconds of rest. When the clock hits 2 minutes, the athlete will perform as many reps as possible of Box Jump Overs in 60 seconds, followed by 60 seconds of rest…and the pattern continues through 2 complete rounds. The workout is over when the clock hits 23 minutes. Overall there are 12 minutes of work time and 11 minutes of rest built into the workout. The athlete's score is calculated by the total number of reps completed in 2 rounds of each movement.

Make sure to watch all movement standard videos and read everything on this page! All standards are the same for all divisions: Opens, Masters, and Masters +. Athletes may perform the workout at whatever skill level is appropriate, but he/she may not change or modify any of the movements, weights, or standards beyond what is listed in these standards.

Movement and Load Details -

MenLevel III (3)
Deadlift- 155 lbs
Box Jump Overs- 30"
Hang Power Cleans- 155 lbs
Muscle Ups
Thrusters- 155 lbs
Row for Calories

Men Level II (2)
Deadlift- 115 lbs
Box Jump Overs- 24"
Hang Power Cleans- 115 lbs
Straight Leg Dips
Thrusters- 115 lbs
Row for Calories

Men Level I (1)
Deadlift- 75 lbs
Box Jump Overs- 20"
Hang Power Cleans- 75 lbs
Bent Knee Dips
Thrusters- 75 lbs
Row for Calories

Movement and Load Details -

WomenLevel III (3)
Deadlift- 100lbs
Box Jump Overs- 24"
Hang Power Cleans- 100 lbs
Muscle Ups
Thrusters- 100 lbs
Row for Calories

Women Level II (2)
Deadlift- 75 lbs
Box Jump Overs- 20"
Hang Power Cleans- 75 lbs
Straight Leg Dips
Thrusters- 75 lbs
Row for Calories

Women Level I (1)
Deadlift- 55 lbs
Box Jump Overs- 12"
Hang Power Cleans- 55 lbs
Bent Knee Dips
Thrusters- 55 lbs
Row for Calories


Competition Programming:

1) Snatch 6x3@ 70%


2) Back Squat 6X3 @ 70%


3) Take ten minutes to work on handstand walks


4) “Cindy”

20 Min amrap of

5 Pullups

10 Pushups

15 Squats


Notes: use a weight vest for the cond effort


5) Mobility/stretching


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