Warm Up/Skill :
3 Rounds (not for time)
5 Tall Cleans
5 Tall Jerks
EMOM6
1 Clean and Jerk (build to the weights you’ll be using in the metcon)
Lurong Summertime 16 – Benchmark 1
4-MINUTE AMRAP WITH BONUS TIME
Complete as many reps as possible within the time allowed. If the athlete completes the round before the 4 minutes is up, the athlete earns another 4-minute time extension and immediately starts round 2. The athlete then has until the clock hits 8 minutes to complete round 2, and if round 2 is completed before the 8-minute mark, the athlete will earn another 4 minutes. If the athlete finishes round 3 before the 12-minute mark, they will earn a final 4-minute time extension. If the athlete reaches the clean & jerks in the 4th round the athlete will perform AMRAP clean & jerks until the workout is over at 16 minutes. See details for each level.
ROUND 1
20 Box Jump Overs (L3 – 30″/24″)(L2 – 24/20)(L1 – 20/14)
15 Toes to Bar (L2 -Anchored T2B)(L1 -Situps)
10 Clean & Jerks (L3 -155#/105#)(L2 -95/55#)(L1 -55/35)
ROUND 2
20 Box Jump Overs
15 Toes to Bar
10 Clean & Jerks (L3 -185#/125#)(L2 -115/70#)(L1 -75/55)
ROUND 3
20 Box Jump Overs
15 Toes to Bar
10 Clean & Jerks (L3 -205#/145#)(L2 -135/85#)(L1 -95/70)
ROUND 4
20 Box Jump Overs
15 Toes to Bar
AMRAP Clean & Jerks (L3 -225#/175#)(L2 -155/105#)(L1 -115/85)
