LPO 50 (Last day in Studio Igarashi)

WOD:

3 x 3 Muscle snatch, 3 o/h squat @60kg

3 x 1 Power clean, 5 Front squat @90kg (3 sec pause in rock bottom)

Quick and Clean

WOD: 

10-8-8-6
Front rack step-up @2x22.5kg
Double KB cleans @28kg

9.55

Dead Deload

WOD:

3 rds of:
Clean pulls @120kg
Power cleans @80kg

3 x 5 Ring curl (behind back) to push-up

Dynamic Dupla

WOD:

Strength:

Shoulder press 5-5-5
75lb-95lb-115lb

Conditioning:

For time, with a partner. 

60 Pullups (partner must be in hanging hollow)

60 Push Press 95/65# (partner must be locked out overhead)

60 Lunges 115/75# (partner must be holding in front rack)

60 Push-ups (partner must be in plank)

60 Deadlifts 225/155# (partner must be holding bar at extension)

Sam & Matt 13.50

5-3-1 & BBB 10

WOD:

Muscle snatch 3-3-3
50kg-55kg-60kg

Back Squat 3-3-3
120kg-130kg-130kg

5-3-1 & BBB 9

WOD:

Deadlift 3-3-max (5)
130kg-140kg-150kg

4 rounds of:
6 strict pull-ups (first 3 each round were chest-to-bar)
6 strict HSPU (2nd round only 3 reps with hands on 45lb plates)

5-3-1 & BBB 8

50 sdhp @20kg
6 single KB press @16kg
banded o/h distraction

WOD:

3-3-max(4) Military press
60kg-62.5kg-67.5kg


10 min AMRAP of:
2 rope climbs 
10 hollow rocks
8 banded push-ups (green)
40 double unders

2 rd, 35 du