Right now we have 6 folks signed up for the Lurong Challenge. With Seasha and myself we will have 8, lets see how many more we can get to participate. Go and sign up folks I don't think you'll regret it. Yes it'll cost some money but it'll pay for itself with the money you'll be saving from not getting those Lattes and Mochas. Not to mention a portion of all of the proceeds go to amazing foundations. To date, Lurong Living Challenges have raised $85,000, and they don't plan on stopping anytime soon. In fact, for each athlete who registers, they are able to provide 5 meals for those in need. That being said lets keep the list growing!!

General Programming:

1) Coach led Warm-up


2) Take 10 Minutes to find a 1RM weighted Push-up (by placing plates on your back)


3) EMOM for 6 minutes complete 5 push-ups using 60% of the max you just found

Rest: 3:00


4) 15 MIn AMRAP of

10 Burpees

15 Jumping squats

20 Walking Lunges

Notes: If you can’t do a weighted push-up than you will do the EMOM at body weight and will make the push-ups as perfect as possible


5) Mobility/Stretching


Competition Programming:

1) EMOM for 5 minutes complete 3 power snatches starting at 55%  of your max snatch and adding 5 lbs each minute.


2) EMOM for 5 minutes complete 3 power cleans plus 1 jerk starting at 55%  of your max and adding 5 lbs every minute


3) Back Squat 1X10@ 70%, 1x8@ 75%, 2x5@ 80%, 2x3 85%


4) For time complete

2 mile cycle

20 Jumping squats 45/35

1 Mile cycle

15 jumping squats 45/35

.5 Mile cycle

10 jumping squats 45/35

.3 Mile cycle

5 jumping squats 45/35


Notes: use barbell on back for jumping squats


5) Mobility/stretching


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