LPO 13

WOD:
Power Snatch 4@50kg, 3@55kg, 2@60kg, 4@50kg, 3@55kg, 2@60kg, 4@50kg, 3@55kg, 2@60kg
2 Power Clean 2 Jerk @70kg, @75kg, @80kg, @70kg, @75kg, @80kg, @70kg, @75kg, @80kg
5x5 Snatch High Pull @70kg (vid)
Back Squat 5@90kg, 4@100kg, 5@90kg, 4@100kg, 5@90kg, 4@100kg

LPO 12

WOD:
6x 3 Muscle Snatch (floor)-3 Snatch Balance-3 Overhead Squat-3 Snatch Push Press (12 rep complex) @45kg for all
6x 3 Muscle Clean (floor)-3 Push Press-3 Lunges (rt. leg to jerk stance)- 3 back rack to OH in Jerk stance @55kg (video)
5x5 Snatch Pull (not high pull, Sn. Deadlift to Shrug) @80kg
5x5 Front Squat @80kg

Tabata Squat then Muscle-Up

Pre:
MWODs

Rogue Voodoo Floss- ankle, knee, hip

Banded Overhead stretch

Trigger Point -Lats

1 Handstand on rings

MU Progressions

WOD:

Tabata Squat (20 sec. on 10 sec. off for 8 rds)

rest 2 min.

4 min. AMRAP Muscle-Up

to find score multiply lowest Squat round by # of Muscle-Ups

Matt: 180 (18 Squats x 10 Mus)

Sam: 324 (18 Squats x 18 Mus)

Country House Conditioning

WOD:
For Quality:
10 Rds
3 KB Turkish Get-Up (each arm) @24kg
3 Muscle-Ups
3 Headstand press to Handstand

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)

Rest-Con

Pre:
Trigger Point- Back/ Achilles
Shoulder Distraction (band), Pull Aparts, Disclocates
Split progression (band)
Voodoo wrap knees

WOD:
3x 5 min. AMRAP @80%
5 Toes to Bar
25 Double Unders
5 Burpees
Rest 1 min.

Post:
Trigger Point-Hip Flexor/ Lat

Matt:
Rd. 1= 3 Rounds +32 Reps (5 T-b, 25 Dus, 2 Burpees)
Rd. 2= 4 Rounds +1 rep
Rd. 3= 4 Rounds

LPO 10

Pre:
LAX Ball Hamstrings MWOD
3x3 Snatch High Pulls, 3 Snatch Balance, 3 Sotts Press
Warm-up sets of the 1st complex...


WOD:
6x 3 Muscle Snatch (floor)-3 Snatch Balance-3 Overhead Squat-3 Snatch Push Press (12 rep complex) @45kg for all
6x 3 Muscle Clean (floor)-3 Push Press-3 Lunges (rt. leg to jerk stance)- 3 back rack to OH in Jerk stance @55kg
5x5 Snatch Pull (not high pull, Sn. Deadlift to Shrug) @80kg
5x5 Front Squat @80kg

Post:

3 Rounds:

20 Back Ext.

20 Plank Push-Up

20 Superman Rocks