LPO 13

WOD:

Alternating (6 sets)
4 Muscle Snatch, 4 OHS @40kg

3 Muscle Snatch, 3 OHS @45kg

Alternating (6 sets)

4 Muscle cleans, 4 Push press, 4 Front squats @50kg
3 Muscle cleans, 3 Push press, 3 Front squats @55kg

4 x 6 Back Squat @80kg

4 x 6 Clean Pulls @90kg

5 x 5 Pull-ups    (2nd set @16kg)

LPO 12

23/9

WOD:

Alternating (6 sets)
4 Power Snatch,  4 Snatch Push Press, 4 OHS @40kg

4 Power Snatch,  4 Snatch Push Press, 4 OHS @45kg

Alternating (6 sets)

4 Power cleans, 4 Push press @60kg
3 Power cleans, 3 Push press @65kg

4 x 6 Snatch Pulls @60kg

4 x 6 Front Squat @70kg

4 x 6 Deadlift @100kg

2 x 5 Pull-ups (2nd set @16kg)

3 x 8 KB Bent over rows @24kg