Feel Free to Drop the Weights

WOD:
First opportunity to visit the Centro de Levantamento de Peso Olímpico (LPO) in Freguesia courtesy of Matt  http://matttrainingrj.blogspot.com.br .   Great place with a great coach (Dragos) and nobody frowns when you drop the weights from overhead... Top it off with a shower under the waterfall out back to massage the sore muscles. 


6 x 4 Power Snatch - 4 O/H Squat @ 50kg
6 x 4 Power Clean - 4 Power Jerk @ 60kg
5 x 6 Snatch High Pulls (from blocks) @ 70kg
5 x 6 Back Squat @ 80kg-90kg-100kg-100kg-100kg 
5 x 6 Deadlifts @ 100kg 1 x 20 GHD Sit-Ups


23 JAN

WOD:
3 rounds for TIME:
5 Muscle-ups
10 Strict HSPU
10 Pistols each leg

Time: 13.03

HSPU were inevitably slow but muscle-ups starting to feel better again with no false grip.