LPO 16 & 17

LPO 17

WOD:

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

3 Muscle Snatch, 3 OHS @45kg

Alternating (6 sets)

4 Power cleans, 4 Push press, 4 O/H Lunges @50kg
3 Power cleans, 3 Push press, 3 O/H Lunges @55kg

4 x 6 Snatch Pulls @65kg

4 x 6 Front Squat @80kg

4 x 6 Deadlift @110kg

5 x 8 Bent-over Rows @65kg

LPO 16

07/10

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 @65kg

4 x 6 Front Squat @80kg

4 x 6 Deadlift @100kg

5 x 5 Pendlay Rows @80kg   (1st set 60kg)