LPO 7

WOD:

6 x 4 Hang Power Snatch,  2 Snatch Push Press, 4 OHS @40kg

6 x 3 Power cleans, 3 Push press @60kg

4 x 4 Snatch Pulls @60kg

5 x 4 Front Squat @100kg

5 x 3 Deadlift @115kg

Pedra Feia

1 x Walk up Pedra Bonita (1250m trail uphill) w/ toddler on shoulders @17kg

(Ed wasn't into walking today, only on the way down!)

LPO 5 & 6

LPO 6:

Alternating:3 x 4 Squat Snatch @40kg3 x 3 Squat Snatch @45kg

6 x 2 Squat clean, push jerk, 2 push jerk from back rack @50kg

4 x 4 Front squat @90kg

4 x 3 Snatch pulls @60kg

Superset:
5 x 5 KB Press @16kg
5 x 5 Pull-ups

LPO 5: (26/8)

Alternating:3 x 3 Power Snatch,  3 Snatch Push Press, 3 OHS @40kg3 x 2 Power Snatch,  2 Snatch Push Press, 2 OHS @45kg

6 x 2 Power clean, push jerk, 2 push jerk from back rack @50kg

Snatch Pull
3-3-3-3 @60kg

Front Squat
4-4-4-4-4 @90kg

Deadlift
3-3-3-3-3 @110kg

LPO 4

WOD:

6 x 4 Hang squat snatch @40kg    (last 2 sets standing on 2" raised box)

6 x 2 Squat clean, 2 push press @50kg

4 x 4 Front squat @80kg

5 x 3 Snatch pulls @60kg

LPO 3

WOD:

Alternating:
3 x 3 Power Snatch,  3 Snatch Push Press, 3 OHS @45kg
3 x 2 Power Snatch,  2 Snatch Push Press, 2 OHS @50kg

6 x Power clean, push jerk, 2 push jerk from back rack @60kg

Snatch High Pull
3-3-3-3 @60kg

Front Squat
4-4-4-4-4 @90kg

Deadlift
3-3-3-3-3 @110kg

LPO 2

WOD:

6 x 6 Hang power snatch, Hang squat snatch @40kg

6 x 6 Hang power clean, Hang squat clean @60kg

6 x 6 Power jerk, Split jerk @50kg

6 x 6 Muscle clean, Front squat @50kg

LPO 1

Pre:
Mob shoulders, hips and ankles

WOD:

Alternating:
3 x 3 Power Snatch,  3 Snatch Push Press, 3 OHS @40kg
3 x 2 Power Snatch,  2 Snatch Push Press, 2 OHS @45kg

Alternating:
3 x 3 Power Clean,  3 Power Jerk @60kg
3 x 2 Power Clean,  2 Power Jerk @65kg

Snatch High Pull
3-3-3-3 @60kg

Front Squat
4-4-4-4-4 @80kg

Deadlift
3-3-3-3-3 @100kg