Thursday, July 4, 2013

LPO 11

Pre:
LAX Ball- lat and quad
2 Rds: 15 Reverse Hypers, 10 Pistols
Bottom Pos. w/ dislocates
2x 3-Sn. High Pull- 3Sn. Push Press- 3Snatch Balance- 3OHS
Warm-Up sets Snatch


WOD:
Snatch- 4@75%, 3@80%, 4@75%, 3@80%, 4@75%, 3@80%, 4@75%, 3@80%, 2@87%

Clean and Jerk- 2C 2J @75%, 2C 1J @80%, 2C 2J @75%, 2C 1J @80%, 2C 2J @75%, 2C 1J @80%, 2C 2J @75%, 2C 1J @80%

Post:
Shoulder Combo (y's, cobra, press in roman chair)
20 Pikes w/ S.B.
Lax Ball -feet
Voodoo band- knees, feet

Snatch-
75%-60kg

80%-65kg (vid)
87%-70kg https://www.facebook.com/photo.php?v=10201594826377688&l=4626966753341231316

C+J-
75%-80kg
80%-85kg (vid)




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